BY THE OPTIMIST DAILY EDITORIAL TEAM

It might not be the flashiest part of your body, but your spine deserves a standing ovation. It keeps you upright, helps you move, bend, and twist, and holds up everything from your head to your hips. Yet, for many of us, our back health ends up quietly sabotaged by everyday habits we don’t even realize are doing damage.

“Everyday habits can contribute to spine pain,” says Dr. Robert Mancuso, a spine specialist in New York City. That includes everything from bad posture at your desk to how you carry your tote bag. But the good news? Once you know the culprits, the fixes are often simple.

Here are six spine-sabotaging habits to watch out for—plus expert-backed ways to show your back some love.

1. Slouching at your desk

Hunching over your keyboard isn’t just bad for your shoulders. It can weaken your core, tighten your hip flexors, and put pressure on your spinal discs. According to Dr. Ammar Divan of Northwestern Medicine, slumped sitting is a known contributor to lower back pain.

Try this instead: Sit with both feet flat on the ground, monitor at eye level, and imagine a string lifting you from the crown of your head. Consider a lumbar pillow if your chair lacks support, and set a timer to stretch every 30 minutes. “It’s about reminding your body how to be upright again,” says physical therapist Dr. Lindsy Jackson.

2. Lifting with poor form

Improper lifting—at the gym or when hauling groceries—is a fast track to lower back pain. Bending at the waist or twisting awkwardly can strain your spine.

Try this instead: Bend at the knees, not your waist. Keep items close to your body and lift with your legs. “Lower your center of gravity,” says Dr. Divan. “It protects your back and builds strength where it matters.”

3. Constant phone scrolling

Looking down at your phone all day puts serious strain on your neck and spine. “It’s like hanging a bowling ball from your neck,” says Dr. Jackson. No thanks.

Try this instead: Hold your phone at eye level and take breaks to stretch your neck. Dr. Jackson recommends chin tucks: “Pull your chin straight back until you have a few extra chins. It looks odd, but it works.”

4. Carrying heavy bags on one shoulder

Oversized totes and heavy backpacks slung over one shoulder cause uneven strain on your spine. Your muscles compensate, leading to misalignment and fatigue.

Try this instead: Use both backpack straps (yes, both). Switch shoulders regularly if you must carry a single-strap bag, and lighten the load whenever possible.

5. Wearing the wrong shoes

High heels and unsupportive footwear throw off your alignment. Over time, this contributes to back pain and posture problems.

Try this instead: Look for shoes with some arch support and a modest heel drop. And limit heel-wearing to short stints. One 2024 study found that every two hours in heels added significantly to back pain.

6. Sleeping on your stomach

Stomach sleeping twists your spine and neck into unnatural positions, especially with the wrong pillow. “It can make your spine cranky,” says Dr. Jackson.

Try this instead: Side or back sleeping is best. Add a pillow between or under your knees for alignment, and invest in a supportive pillow to keep your neck neutral.

Spine-loving habits to add to your day

Want to go above and beyond for your back? Experts recommend these tips:

• Move regularly. Long periods of sitting compress the spine. Take breaks, stretch often, and incorporate movement throughout your day. Aim for 150 minutes of moderate-intensity activity each week.
• Strengthen your core. Core stabilization exercises like planks and bird-dogs help support your spine and ease back pain.
• Start the day with stretching. Dr. Divan recommends cat/cow and gentle twists to wake up your spine. Tight hamstrings are also a red flag for future back issues, so stretch those, too.
• Check your posture. Whether you’re standing or seated, imagine wearing a tiara: spine tall, shoulders relaxed, chin level.
• Upgrade your workspace. Ergonomic chairs and desk setups can make a world of difference. Ask for an ergonomic assessment if your job offers one.

When to seek help

If back pain lingers, disrupts daily life, or radiates down your arms or legs, it’s time to see a healthcare provider. Sudden changes in bladder or bowel control, numbness, or pain that won’t ease with rest or over-the-counter meds are also red flags.

“You don’t have to tough it out,” says Dr. Jackson. A provider can connect you with physical therapy or a specialist for personalized care.

Your back is working hard for you; return the favor with small, intentional habits that support spinal health for the long haul.