That nagging back pain you’ve been dealing with might not be as random as it seems. Sure, we often blame it on heavy lifting or a bad fall, but the truth is, some of the biggest culprits behind chronic back pain are quietly lurking in your daily habits—things you do without even thinking about them.
Back pain is incredibly common, affecting millions of people every year. In fact, nearly 80% of adults will experience it at some point in their lives. The frustrating part? So many people keep suffering, not realizing that small tweaks to their routine could make a huge difference.
So, let’s take a closer look at some of the everyday habits that might be putting unnecessary strain on your spine—that way, you can start making changes that bring real and lasting relief.
Your Sleep Position and Mattress
That cozy sleeping position you’ve stuck with for years might actually be working against you when it comes to back pain. If you’re a side sleeper but don’t use a pillow between your knees, your spine could be out of alignment all night. And if you sleep on your stomach, you’re putting extra strain on your neck and lower back by forcing your spine into an unnatural position for hours at a time.
Your mattress also plays a huge role in how your back feels each morning. If it’s too soft, it won’t give your spine the support it needs, but if it’s too firm, it can stop your back from settling into its natural curve. And if your mattress is more than 7-10 years old, it might be time for an upgrade.
The goal is to find a mattress that molds to your body while still keeping your spine supported. Many chiropractors recommend a medium-firm mattress because it strikes the right balance between comfort and proper spinal alignment—helping you wake up feeling refreshed instead of stiff and sore.
Sedentary Lifestyle and Poor Posture
Modern life has most of us sitting for longer periods than ever before. Whether at a desk job, during a commute, or relaxing at home watching television, extended sitting creates pressure on the spinal discs and surrounding muscles.
When we sit for long periods, our hip flexors tighten, our hamstrings weaken, and our gluteal muscles become inactive. This combination creates the perfect storm for back pain, particularly in the lower region. Even more concerning is that this postural dysfunction doesn’t just cause immediate discomfort—it can lead to long-term structural changes in your spine.
Poor sitting posture compounds these issues. Slouching, hunching over devices, or leaning to one side while seated forces the spine into unnatural positions. Over time, these positions can lead to imbalances in the supporting musculature of the back, creating patterns of dysfunction that persist even when you’re standing or moving.
Consider using a standing desk for part of your workday, taking regular movement breaks (ideally every 30 minutes), and being mindful of maintaining proper posture with your feet flat on the floor, back supported, and screen at eye level.
Hidden Stress and Emotional Tension
Stress doesn’t just affect your mood—it creates real, physical tension in your muscles, particularly in your neck, shoulders, and back. Over time, this tightness can restrict blood flow, making movement more painful and leaving you feeling stiff and sore.
When you’re stressed, do you clench your jaw or hunch your shoulders? These unconscious habits can set off a chain reaction of tension that travels down your spine. And it works both ways: physical pain can increase stress levels, while stress makes pain feel even worse, creating a frustrating cycle that’s tough to break.
That’s why managing stress is such an important part of back pain relief. Mindfulness, deep breathing, and relaxation techniques can help disrupt this pain-stress loop. Even just 10 minutes of meditation a day has been shown to reduce pain intensity. Another effective trick? Progressive muscle relaxation—tensing and then slowly releasing each muscle group—helps you recognize and let go of hidden tension that could be making your back pain worse.
What You Can Do Now
Back pain doesn’t have to be a permanent fixture in your life. Small, consistent changes to your daily habits can make a substantial difference in how your back feels. Start by assessing your sleep setup, workstation ergonomics, and stress management techniques.
If you’ve been dealing with persistent back pain, our team at Keystone Chiropractic is here to help. Your Plano chiropractor will conduct a thorough assessment, getting to the root cause of your problem and creating a custom treatment plan. Ready to get started? Book your appointment today.
