Your spine is the central support structure of your body and yet, it’s surprisingly easy to take it for granted. Many of our everyday habits, often done without a second thought, can contribute to back pain, stiffness, or even long-term spinal damage. The good news? With a little awareness and a few adjustments, you can protect your spine and improve your overall posture and wellbeing.
Here are some common daily habits that could be harming your spine, and simple tips to help you make healthier choices.
1. Slouching at Your Desk
The problem:
If you spend hours hunched over a desk or laptop, your spine is bearing the brunt of it. Poor posture places extra stress on your neck, shoulders, and lower back.
Fix it:
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Use an ergonomic chair with proper lumbar support.
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Keep your feet flat on the floor, with knees at hip height.
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Position your screen at eye level and avoid leaning forward.
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Take short breaks every 30–60 minutes to stretch and walk around.
2. Looking Down at Your Phone (Text Neck)
The problem:
Bending your neck to look at your phone increases the load on your cervical spine, sometimes by up to 60 pounds!
Fix it:
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Hold your phone at eye level.
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Take regular breaks from screens.
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Stretch your neck gently throughout the day.
3. Sleeping on an Unsupportive Mattress
The problem:
A mattress that’s too soft, too firm, or simply worn out can disrupt spinal alignment and lead to poor-quality sleep and back pain.
Fix it:
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Choose a medium-firm mattress that supports the natural curve of your spine.
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Replace your mattress every 7–10 years.
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Consider sleeping on your back with a pillow under your knees, or on your side with a pillow between your legs.
4. Carrying Heavy Bags on One Shoulder
The problem:
Using one shoulder to carry heavy items causes imbalance, pulling your spine to one side and straining your muscles.
Fix it:
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Use a backpack with two straps instead of a one-strap bag.
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Pack only what you need to reduce weight.
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Alternate shoulders regularly if using a handbag.
5. Skipping Core Workouts
The problem:
A weak core means your spine lacks proper support, which can lead to poor posture and increased risk of injury.
Fix it:
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Incorporate core-strengthening exercises into your routine, such as planks, bridges, or Pilates.
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Focus on balanced workouts that include both flexibility and strength training.
6. Wearing Unsupportive Footwear
The problem:
High heels, flip-flops, or worn-out shoes can throw off your alignment, leading to back, hip, or knee issues.
Fix it:
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Choose supportive footwear that fits properly.
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If you’re on your feet a lot, use orthotics or inserts as needed.
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Limit the use of heels and opt for lower, wider styles when possible.
7. Prolonged Sitting or Standing
The problem:
Remaining in one position for too long whether sitting or standing can increase spinal pressure and reduce circulation.
Fix it:
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Alternate between sitting and standing throughout the day if possible.
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Use a sit-stand desk if you work at a computer.
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Set reminders to move every hour, even if it’s just a short walk or stretch.
Final Thoughts
You don’t need to completely overhaul your life to take better care of your spine. Small, consistent changes in how you sit, move, and rest can have a huge impact on your back health. Your spine supports you every day, return the favour by supporting it too.
Book your first appointment with Dr Andrew Doody in Stillorgan today and take that first step toward better spinal health and overall wellbeing.
Call our office at 01 2055550 or click HERE to make an appointment using our online booking.
