The thing about pain is it doesn’t pick and choose or play favorites. You don’t have to be an athlete or have a major injury to deal with it. Most of the time, the aches and stiffness you notice every day- from neck tension to low back soreness- actually come from small habits that quietly add up over time. The good news is, once you spot them, they’re usually easy to fix. Here are 5 everyday habits that secretly cause pain and what you can do to turn things around.
1. Sitting Too Long (And Staying Still)
It’s not that sitting itself is “bad”, it’s how long and how often you do it without moving that’s the issue. When you’re still for long periods of time, your hip flexors start to tighten, your glutes weaken, and your spine loses its natural support. After a while, this can lead to stiffness, lower back pain, and even poor circulation.
The fix:
In this situation, movement is the key. Try setting a timer or alarm on your phone to remind yourself to stand up every 30 to 60 minutes. You don’t need to do anything extreme, just a quick walk to the kitchen or roll your shoulders a bit. Taking these short movements breaks will do wonders for your body.
Also, you’ll want to check your setup:
- Your feet should always rest flat on the ground.
- Hips should be level with (or slightly above) your knees.
- Screens should be at least eye level so you’re not hunching your neck forward.
Even small adjustments throughout your day are the best ways to prevent stiffness, improve your posture, and reduce the tension that’s been silently building up.
2. Tech Neck
Now more than ever, people are spending hours hunched over phones, tablets, and laptops, often without even realizing it. Over time, this forward head posture, which is commonly referred to as “tech neck”, strains your neck, shoulders, and upper back. If you’ve ever noticed a dull ache at the base of your neck or across your shoulders, well, that’s tech neck.
The fix:
The key here is awareness and small changes. Start by making it a point to raise your phone or laptop up to eye level rather than leaning your head down. You’ll also want to relax your shoulders (this can be a tough one for some people) and gently tuck your chin in to help protect your neck, kind of like giving yourself a double chin. Try to take some tiny breaks every so often too. Just set your screens down and roll your shoulders or neck for a few seconds.
A few small tweaks to your posture, combined with conscious movement, can dramatically reduce your tension and even prevent chronic neck and shoulder pain.
3. Skimping On Core Strength
Now, when we talk about your core, it’s not just your abs that we’re referring to. It’s actually a group of muscles around your spine, pelvis, and hips that stabilize your entire body. When you have a weak core, it can make normal everyday movements like bending, lifting, and even walking less efficient and more stressful on your back and hips.
The fix:
Before you start stressing out- no, you don’t have to spend hours doing crunches. Simple exercises like bridges, planks, and gentle Pilates style movements work just fine at strengthening your core. Even small things like engaging your core while you stand, walk, and do chores around the house help keep up your strength and stability.
Basically, if your core muscles are strong, then your posture improves, risk of injury reduces, and everyday activities are more comfortable (and easier) to do.
4. Carrying Bags On One Shoulder
It’s easy to grab your purse or tote and sling it over your shoulder without a second thought. While this might feel convenient, that uneven weight that comes from a single strap isn’t great. In fact, it’ll pull on your spine and neck, which can lead to muscle imbalances over time.
The fix:
Of course, the answer (surprisingly enough) is to share the load. You’ll want to make a conscious effort to switch sides and use your other shoulder too. You could also use a backpack or crossbody bag so the weight is evenly distributed. Now, if your bag feels like it could double as a dumbbell, then it’s probably time to take some things out. (Honestly, do you really need all 15 items every day?) Even if your bag becomes just a little lighter, your shoulders and back will thank you.
A bit of mindfulness in how you carry your bag can go a long way in protecting your body from unnecessary strain and chronic pain.
5. Ignoring Warning Signs
We get it- we’re all guilty of pushing through discomfort thinking it’ll go away or that it’s just part of life. But the thing is, pain is your body’s way of letting you know something needs your attention. Ignoring it will just turn your minor issues into big time problems. Before you know it, it’ll start affecting your daily life and even your mobility.
The fix:
This one’s pretty simple: listen to your body! If you need rest, then rest. Stretch after your activities and adjust your movements if they’re aggravating you. Trying some simple modifications, like using a supportive chair or breaking up long periods of standing. Tiny changes like these might not seem like much, but they can prevent your pain from getting worse.
If your discomfort persists or starts interfering with your daily life, then that’s your sign to start physical therapy. Your therapist will identify the root of your problem and then create a unique plan of care specifically for you and your situation, which helps you feel better faster and prevent future issues too.
Small Changes Lead To Big Results
Pain usually isn’t random. It’s a signal that your body needs some more movement, balance, or support. Maybe it’s even a combination of all 3! By making small, mindful adjustments to your daily habits, you can feel stronger, more flexible, and finally in control of your comfort.
Click here to learn more about preventing pain while working at your desk.
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