Habits That Cause Back Pain

Back pain affects around 80% of people at some point in their lives, and many cases are caused or worsened by habits that can be changed. Here are five of the most common culprits.

1. Bad Posture and Slouching

Poor positioning during daily activities is one of the biggest contributors to back pain. Sitting for long periods can place extra pressure on your back and may over time cause disc tears or bulges. Common posture problems include slouching at a desk, carrying a heavy rucksack on one shoulder, and poor walking posture when fatigued.

This strain on the discs often goes unnoticed until a tear forms in the outer disc (an annular tear), or a disc bulge presses on a nerve to the leg, causing sciatica. If you carry a rucksack, spread the weight evenly between both shoulders and reduce how long you wear it on one side.

Solutions include ergonomic seating, regular movement breaks, and being conscious of your posture, particularly when tired, which is when it most tends to collapse.

2. An Old or Poorly Maintained Mattress

Aged mattresses lose firmness and sag, creating awkward sleeping positions that can trigger and maintain back pain. Mattresses should be rotated regularly, alternating between horizontal and vertical flips to maintain even wear. We'd recommend turning your mattress as frequently as once every fortnight, alternating between flipping it horizontally and vertically. Check the manufacturer's guidance for your specific mattress, and consider replacing it if it's visibly sagging or more than 8 to 10 years old.

3. Lack of Exercise

A sedentary lifestyle weakens the muscles that support the spine, making it more vulnerable to injury. Regular exercise strengthens the postural muscles, maintains proper spinal alignment, and speeds recovery when injuries do occur. Even 20 to 30 minutes of walking daily makes a significant difference to spinal health.

4. Heavy Lifting with Poor Technique

Incorrect lifting is a common trigger for acute back pain and disc injuries. The proper method: bend your knees and use your legs while keeping your spine straight and close to the load. Avoid twisting while lifting. When in doubt, ask for help or use mechanical aids.

5. Unsuitable Footwear

High heels cause the lumbar spine to arch excessively, straining the lower back. Unsupported flat sandals cause uneven weight distribution and can affect the whole kinetic chain from the foot upward. Sandals or flip-flops without heel straps let your feet move from side to side, unevenly spreading your weight and putting extra pressure on your back. Varying your footwear throughout the day and choosing supportive shoes for activities that involve prolonged standing or walking can reduce this strain considerably.

When to Seek Professional Help

If back pain persists despite addressing these habits, or if you're experiencing radiating pain, numbness, or weakness in the legs, it's worth having a proper assessment. Our osteopaths can identify the underlying cause and create a personalised treatment plan.

Spine Plus has several clinics across London, so you can find one near you on our clinics page.

Call us on 020 8506 1000 to book an appointment.