BY THE OPTIMIST DAILY EDITORIAL TEAM
You might think that an aching back or stiff knee came out of nowhere, but chances are, your everyday habits are setting the stage for discomfort. According to orthopedic experts, the root of pain often lies in routine movements that gradually strain your joints and muscles. “You have cumulative exposure to stress on the body, and then there’s the literal straw that breaks the camel’s back,” says Dr. Rahul Shah, orthopedic spine surgeon at Premier Orthopaedic Associates in New Jersey.
Here are six habits to rethink if you want to protect your body from the ground up.
That cozy arm-under-pillow pose? It’s not so harmless
If you’re a side sleeper who likes to tuck an arm beneath your pillow, your shoulder might be paying the price. That position can stress your rotator cuff much like an overhead reach, says Dr. David Backstein, orthopedic surgeon at the Hospital for Special Surgery in Naples. While you don’t have to ditch side sleeping entirely, he suggests using a supportive pillow and keeping your bottom arm extended in front of you instead of angling it upward.
Back sleeping is an even better option if it suits your body. Propping up your knees slightly with a pillow helps keep your spine aligned and eases pressure on your joints.
Don’t go from couch potato to pro athlete overnight
It’s tempting to dive headfirst into a new workout or sport, but rapid ramp-ups can backfire. Dr. Shah warns that overusing the same muscles without giving them recovery time leads to injuries like shin splints, tennis elbow, or rotator cuff issues. Dr. Backstein recommends increasing intensity by no more than 10 percent per week and spacing out repeated activities, especially in the early stages.
Mix things up with cross-training and listen to your body. If you’re sore, sluggish, or spaghetti-legged, it’s time to rest. Dr. Andrew Carbone, orthopedic surgeon at Orlando Health Jewett Orthopedic Institute, adds that recovery takes longer as you age, so give yourself the grace to slow down.
Twist, shout, and strain your spine
Twisting to grab something from the floor might seem efficient, but it can torque your spine and hips in a risky way. “Face the object head-on so you can stabilize your spine,” advises Dr. Shah. Then use your legs, not your back, to bend and lift. Even small pick-ups benefit from this mindful approach.
Skipping your warm-up is a recipe for regret
You might think warm-ups are optional, but your muscles strongly disagree. Without a proper warm-up, sudden tension can cause microscopic tears in your tissues, which trigger inflammation and pain, Dr. Backstein explains. Static stretches don’t cut it either. Instead, spend 5 to 10 minutes doing dynamic movements to activate the joints you’ll be using.
Your front muscles aren’t the only ones that matter
It’s easy to focus on your “mirror muscles”. You know, the ones that are on full display in front. But neglecting your posterior chain (think: glutes, hamstrings, upper back) can lead to instability, overcompensation, and joint problems. “Pumped-up quads and flimsy hamstrings are a recipe for ACL tears,” says Dr. Carbone.
He recommends adding more pulling exercises like rows, deadlifts, and resistance band moves to your routine. These work your back, hamstrings, and glutes, which are areas that often get ignored. For a quick all-in-one move, try the Superman: lie on your belly and lift arms and legs to strengthen everything you can’t see.
Desk posture and long sits are not your friends
Spending hours seated, especially with poor posture, can compress your lower back and tighten hip muscles. Dr. Shah recommends sitting with your head and shoulders aligned over your pelvis, and standing up to move around every hour if you can.
No standing desk? No problem. Use breaks for light movement like a walk or even a simple wall sit. Combat tech neck with a palm-pressing head exercise to encourage blood flow and wake up slouchy muscles. Press your hand to your forehead, then to the back of your head and both sides, holding each for a few seconds.
Final thoughts
Preventing joint and muscle issues isn’t just about intense training or injury recovery. It’s about the small, everyday choices that add up over time. With a little awareness and a few habit tweaks, you can set your body up for less pain and more mobility.
