Back pain is one of the most common complaints among adults, and it is not always caused by an injury or serious medical condition. In fact, many cases of back pain are rooted in everyday habits we don’t even think twice about. If you’ve been dealing with nagging discomfort, stiffness, or tension in your back, it might be time to look at your daily routine.
Here are five everyday habits that could be making your back pain worse and how physical therapy can help correct them before they cause long-term damage.
1. Sitting Too Much (and Poor Posture)
If you spend most of your day seated, whether at a desk, in your car, or on the couch, your back is under constant strain. Poor posture, like slouching or rounding your shoulders, places excessive pressure on your spine and weakens the muscles that support it.
How PT Helps:
A physical therapist can assess your posture, recommend ergonomic changes, and teach you how to activate your postural muscles to stay supported throughout the day.
2. Improper Lifting Techniques
Whether you’re lifting groceries, kids, or gym weights, using the wrong technique can quickly lead to back strain. Relying too much on your back instead of your legs and core often results in injury over time.
How PT Helps:
Physical therapy can teach you safe lifting mechanics and strengthen the correct muscles (especially the core and glutes) so you don’t have to rely on your back alone.
3. Skipping Core Strengthening
Believe it or not, your core does more than give you abs; it also stabilizes your spine and keeps your back supported. Weak abdominal muscles force your back muscles to overcompensate, leading to pain and fatigue.
How PT Helps:
A physical therapist will guide you through targeted core exercises tailored to your body. These exercises are often low-impact and safe for people with back pain.
4. Poor Sleep Posture
The way you sleep can either support spinal alignment or contribute to pain. Sleeping on your stomach, using an unsupportive pillow, or a sagging mattress can all throw your spine out of alignment overnight.
How PT Helps:
Your physical therapist can help you identify sleep positions and pillow arrangements that keep your spine in a neutral position. They may also recommend mobility work to reduce stiffness upon waking.
5. Ignoring Stress and Tension
Chronic stress doesn’t just live in your head; it also manifests physically. Muscle tension, especially in the neck, shoulders, and lower back, can worsen over time if not addressed.
How PT Helps:
Many PTs incorporate manual therapy, breathing techniques, and gentle movement to release tension and retrain your nervous system to relax while supporting both your body and mind.
Final Thoughts
You don’t have to live with back pain, and you certainly don’t need to wait until it gets worse. Physical therapy offers a personalized, root-cause approach that helps you correct harmful habits, restore strength and mobility, and prevent future pain.
If you’re ready to get back to a pain-free life, consider booking a consultation with a licensed physical therapist, like those at Pure Physio in Strongsville, OH. Contact us today to get the help you need!