Back Pain Myth # 5- I Didn’t Do Anything and I Still Get Back Pain
Why does back pain strike when you’ve done nothing?
Surprising truth: Daily habits may be the sneaky culprit behind your back pain. Learn how small changes can make a big difference.
Why Does Back Pain Happen Without Warning?
Have you ever woken up or stood up and felt a sharp twinge in your back, only to think, “But I didn’t even do anything!” It’s frustrating, right? But here’s the thing: most back pain isn’t caused by a single event—it’s the result of repetitive daily habits that stress your spine,muscles and joints over time.
At Essendon Health & Sports Centre, we often hear this from patients: “I didn’t lift anything heavy or have an accident, so why does my back hurt?” The answer lies in the little things we do each day that add up. The loads and stresses accumulate gradually weakening tissues and exposing them to damage and ultimate failure.
Let’s uncover five common habits that could be contributing to your back pain—and what you can do to fix them!
5 Everyday Habits That Could Be Hurting Your Back
1️⃣ Slouching on the Couch
Whether it’s binge-watching your favorite show or scrolling on your phone, hours on a soft couch can strain your lower back ligaments and weaken support muscles, exposing joints to overload.
Quick Fix: Sit upright with a cushion behind your lower back or, even better, move to a supportive chair such as a kitchen or dining room chair.
2️⃣ Using Your Phone in Bed
Looking down at your phone while lying on your back or side causes strain on your neck and upper back—another version of so-called “tech neck.”
Quick Fix: Prop up your phone at eye level whenever you use it. As for using your phone in bed, haven’t you spent quite enough time with it today already?
3️⃣ Hours at the Computer
Long hours in front of a computer can lead to slouched shoulders, tight hips, and back stiffness, especially if your desk setup isn’t ergonomic.
Quick Fix: Adjust your desk and chair to support good posture, and take standing breaks every 30 minutes as a minimum.
4️⃣ Repetitive Twisting Loads
Look at your day and see if you can identify where your shoulders don’t point the same way as your hips. This means you are twisting. How do you load the dishwasher, make the bed, clean the shower, watch TV or pick up the toys off the floor? Twisting dramatically increases the loads going through spinal joints despite the activity being “easy” and so the risk of injury soars.
Quick Fix: Slow down a few seconds and get yourself well positioned to perform the task. It is best if your feet, hips and shoulders all point to the front.
5️⃣ Skipping Movement During the Day
Sitting or standing in one position for too long reduces circulation and stiffens muscles and joints, making your back more prone to pain.
Quick Fix: Set a timer to remind yourself to stretch, walk, or change positions regularly.
Why It Matters to Address These Habits
Small daily actions might not seem like a big deal, but over time, they can create imbalances in your muscles and spine. The good news? Making simple adjustments to your routine can go a long way in preventing and relieving back pain.
At Essendon Health & Sports Centre, we help patients identify the root causes of their pain, including these sneaky daily habits. Book an appointment today, and let’s work together to build healthier habits for your back!
Everyday Activities That Can Cause Back Pain
