Back Pain · Physical Therapy ·

5 Everyday Habits That May Be Causing Your Back Pain

Do you wake up sometimes with a stiff back? Maybe feel some aches and pains after a day of work or a long drive? You’re getting older, after all, and it’s easy to feel like some minor aches and pains are just part of that process.

Back pain or discomfort is something nearly everyone deals with at some point, and getting older certainly doesn’t help. The truth, though, is that back pain often doesn’t stem from one particular incident or behavior. It’s often an accumulation of many small habits repeated every day. The good news is that small changes in these small habits can make a big difference.

Here are 5 common, correctable habits that may be contributing to your back pain.

Habit #1: Sitting Too Long Without Moving

This isn’t just about posture or ergonomics. It’s about the basic fact that our bodies were designed to move. Sitting for long periods, even with good posture, is simply not what your body is optimized to do. Research shows that regularly changing positions and staying active is generally better for your back than staying in one position for long periods1.

Too much sitting and too little movement may be contributing to your back pain if you:

  • Work a desk job
  • Commute long distances
  • Spend hours watching TV or gaming

If you experience morning stiffness, tight hips, lower back aches, or pain after standing up, this habit may be taking a toll on you. Fortunately, there are some simple changes that can have a huge impact on your back health without having a big impact on your lifestyle. Some simple tips you can try include:

  • Standing every 30-60 minutes
  • Walking during phone calls
  • Alternating between sitting and standing
  • Regular gentle stretching

Small changes in your daily routine may make your daily life less painful and uncomfortable, and ultimately make you happier and more productive.

Habit #2: Lifting Everyday Objects the Wrong Way

Obviously, if you work in a warehouse or deliver packages or work any kind of job that requires regularly lifting objects, you are probably well aware of the impact that this can have on your back. We are less likely to think about the impact of the everyday types of lifting that people do without ever thinking about it. Our backs can endure wear and tear from lifting basic things like:

  • Laundry baskets
  • Groceries
  • Children
  • Pet food
  • Gardening supplies

It’s easy to consider the importance of “proper lifting” when you’re in the gym, but it’s just as easy to overlook it when going about your normal daily routines. If lifting heavy objects is part of your job, it can be especially important to lift with proper technique. Consider the latest National Institute for Occupational Safety and Health (NIOSH) lifting guidelines to keep yourself safe at work2.

For the rest of us, considering a few simple tips can make a big difference when lifting everyday items:

  • Keep objects close
  • Use your legs and hips
  • Avoid twisting while lifting
  • Ask for help with heavy loads

Again, none of these suggestions require making drastic lifestyle changes. A few small habits can go along way toward protecting your back.

Habit #3: Ignoring Your Core and Hip Muscles

No, this isn’t about becoming a gym rat trying to sculpt that perfect 6-pack. It’s about the fact that our bodies evolved to move, and part of that natural movement helped to strengthen our core and hip muscles. The muscles around the abdomen, hips, pelvis, and back help distribute forces through the body. When they become weak they can become fatigued faster, other muscles may compensate, and this imbalance can put unnecessary stress on your spine and back muscles.

Strengthening your core and hip muscles doesn’t require investing in expensive exercise equipment or opening a gym membership. You can make real progress by simply incorporating some basic exercises and activities into your daily routine, like:

  • Walking
  • Bridges
  • Bird Dogs
  • Pelvic Tilts

In many cases, our core and hip muscles are so neglected that even a small amount of exercise can bring big results. Making some of these small changes to your daily routine can pay off quickly.

Habit #4: Poor Sleep Habits

We see and hear advertisements for mattresses nearly everywhere now. They suggest that your mattress is what determines how well you sleep at night. It’s true that mattresses play a role, but regardless of the type of mattress you use, poor sleep habits can still lead to morning back pain. Getting inconsistent sleep, sleeping in uncomfortable positions, and not getting enough restorative sleep can all contribute to back pain on any mattress.

Sleeping in uncomfortable positions can lead directly to back pain, while getting inconsistent sleep can increase pain sensitivity. Increased pain sensitivity can make it harder to get a good night’s sleep, creating a cycle that can lead to more problems. Consider these tips to ensure that you are sleeping in a comfortable position that limits spinal stress:

  • For side sleepers, place a pillow between your knees.
  • For back sleepers, place a pillow beneath your knees.
  • For stomach sleepers, try a different position if possible. If not, place a thin pillow under your pelvis and lower abdomen to relieve pressure on your back.

Of course, getting a nice mattress that is comfortable for you can only help, but the mattress alone will not protect your back from your poor sleep habits. You can find more tips on healthy sleep habits on the NIH National Heart, Lung, and Blood Institute website3.

Habit #5: Waiting Too Long Before Getting Help

This one is probably more common than it seems. Since much of the pain we experience will go away with time, people tend to ignore pain that should otherwise be addressed. It’s easy to just wait for the pain to go away. Maybe you take a break from some of your regular activities and get more rest. Or worse, maybe you mask the pain with medications.

Most back pain is not an emergency, but sometimes professional attention is not only appropriate but highly effective. If you have back pain that doesn’t go away on its own or that recurs regularly, you should consider a professional consultation. If your back pain is interfering with your daily life and your ability to perform basic tasks, or if your back pain is extending into other parts of your body, you should consider a professional consultation.

Contact a local physical therapy clinic for a professional evaluation. A physical therapist can help you identify the underlying cause of your back pain and develop a personalized treatment plan to help you treat the pain you feel now and avoid pain in the future. Because physical therapy focuses on helping you improve mobility and strength where needed, you can often overcome your pain without invasive medical procedures or dangerous medications. You can get back to your daily life feeling better and moving better, letting you focus on the things that matter rather than your pain.  

Sources  

  1. George, Steven Z., et al. “Interventions for the Management of Acute and Chronic Low Back Pain: Revision 2021.” Journal of Orthopaedic & Sports Physical Therapy, vol. 51, no. 11, 2021, pp. CPG1-CPG60, https://www.jospt.org/doi/10.2519/jospt.2021.0304, 10.2519/jospt.2021.0304. Accessed 14 July 2026.
  2. “Revised NIOSH Lifting Equation.” Ergonomics and Musculoskeletal Disorders, 23 Apr. 2024, https://www.cdc.gov/niosh/ergonomics/about/RNLE.html. Accessed 14 July 2026.
  3. National Heart, Lung, and Blood Institute. “Sleep Deprivation and Deficiency - Healthy Sleep Habits | NHLBI, NIH.” Www.Nhlbi.Nih.Gov, 24 Mar. 2022, https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits. Accessed 14 July 2026.

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