7 Everyday Habits That Could Be Hurting Your Spine (and How to Fix Them)
Most people don’t think twice about the little things they do throughout the day—how they sit at their desk, the way they lift groceries, or even how they sleep at night. But over time, these small habits can add up and take a serious toll on your spinal health.
Your spine plays a central role in every movement you make, supporting your body, protecting your nervous system, and keeping you balanced and upright. When it’s not properly aligned or under constant strain, it can lead to chronic pain, poor posture, nerve interference, and limited mobility.
At Falcone Chiropractic in Bethel Park, PA, we see patients every day who are dealing with back pain and spinal issues that stem from common, everyday habits. The good news? By recognizing these behaviors and making a few adjustments, you can protect your spine and improve your overall health.
In this article, we’ll explore 7 common bad habits for spine health—and how chiropractic care and simple lifestyle changes can help undo the damage.
1. Slouching While Sitting
Whether you’re working at a desk, watching TV, or scrolling on your phone, it’s easy to fall into a slouched posture. Over time, this can lead to “tech neck,” rounded shoulders, and misalignment in your cervical and thoracic spine.
Why it’s bad:
Slouching increases the load on your spine, especially the lumbar (lower back) region. It shortens some muscles and overstretches others, leading to muscular imbalances and chronic pain.
What to do:
Keep your shoulders relaxed and your back straight when sitting.
Use an ergonomic chair with lumbar support.
Sit with your feet flat on the ground and your knees at a 90-degree angle.
Take frequent breaks to stand and stretch.
How chiropractic helps:
At Falcone Chiropractic in Bethel Park, we provide postural evaluations and spinal adjustments to correct misalignments caused by poor sitting habits. We also offer tips to improve your ergonomic setup at home or at the office.
2. Looking Down at Your Phone
This one’s so common it even has a name: “text neck.” Looking down at your phone for extended periods places immense strain on your cervical spine.
Why it’s bad:
Your head weighs roughly 10–12 pounds. When tilted forward just 15 degrees, it adds up to 27 pounds of pressure on your neck. At 60 degrees, it’s more like 60 pounds! That constant strain can lead to headaches, neck pain, and degenerative changes in the spine.
What to do:
Hold your phone at eye level whenever possible.
Take screen breaks every 20–30 minutes.
Perform neck and shoulder stretches daily.
How chiropractic helps:
We use gentle neck adjustments and muscle therapy to relieve tension and improve neck mobility. Our team also teaches patients posture-saving techniques to reduce stress on the neck in everyday life.
3. Improper Lifting Technique
Lifting heavy objects incorrectly is a leading cause of back injuries. Even picking up a child or grocery bag the wrong way can lead to muscle strain or disc injury.
Why it’s bad:
Bending from the waist and using your back instead of your legs puts intense pressure on the lumbar discs and spine. This can lead to muscle spasms, herniated discs, or sciatica.
What to do:
Always bend your knees and squat when lifting.
Keep the object close to your body.
Avoid twisting while carrying weight.
Get help if the load is too heavy.
How chiropractic helps:
If you’ve strained your back lifting something, chiropractic adjustments can help realign your spine and reduce inflammation. At Falcone Chiropractic, we also coach patients on safe lifting techniques tailored to their daily routines.
4. Sleeping in Awkward Positions
Sleep is meant to restore and rejuvenate your body—but the wrong sleeping position can cause more harm than good.
Why it’s bad:
Sleeping on your stomach twists the spine and puts stress on the neck. Using an unsupportive mattress or the wrong pillow can also lead to misalignments and muscle stiffness.
What to do:
Sleep on your back or side with a supportive pillow and mattress.
Place a pillow between your knees if you’re a side sleeper to align your hips.
Avoid high or overly firm pillows that bend the neck.
How chiropractic helps:
We help patients in Bethel Park identify the best sleeping positions and pillow types for spinal alignment. If poor sleep posture has caused back or neck pain, regular adjustments can speed up recovery and reduce morning stiffness.
5. Sitting for Too Long
Whether you’re working from home or commuting, sitting for long stretches can have serious consequences on your spinal health.
Why it’s bad:
Prolonged sitting compresses the spinal discs, weakens core muscles, and reduces circulation. It also contributes to poor posture and lower back pain.
What to do:
Stand up and stretch at least once every 30–60 minutes.
Consider a sit-stand desk or walking meetings.
Add light exercises like walking or stretching to your daily routine.
How chiropractic helps:
We provide corrective care to address spinal misalignments and muscular imbalances caused by sedentary lifestyles. Our Bethel Park chiropractic team also recommends stretches and desk-friendly exercises to keep your spine healthy throughout the workday.
6. Wearing Poorly Designed Shoes
Your feet are the foundation of your body—and if that foundation is unstable, it can affect your knees, hips, and spine.
Why it’s bad:
Wearing shoes with poor arch support or high heels can throw off your alignment, causing back pain and uneven weight distribution. Over time, this may lead to compensatory spinal issues and joint pain.
What to do:
Choose shoes with proper arch support and cushioning.
Avoid wearing heels for long periods.
Consider custom orthotics if needed.
How chiropractic helps:
We evaluate your gait and posture and recommend footwear or orthotic solutions to support proper spinal alignment. Adjustments also help correct any compensation patterns in the hips and lower back.
7. Ignoring Stress and Tension
Stress doesn’t just affect your mind—it manifests in your body too, particularly in the shoulders, neck, and back.
Why it’s bad:
Chronic stress causes muscle tension, shallow breathing, and elevated cortisol levels—all of which contribute to spinal misalignment, tension headaches, and fatigue.
What to do:
Practice relaxation techniques like deep breathing, yoga, or meditation.
Exercise regularly to reduce stress hormones.
Make time for hobbies and sleep.
How chiropractic helps:
Chiropractic adjustments help reset the nervous system, allowing the body to shift from “fight-or-flight” mode to a more relaxed state. At Falcone Chiropractic in Bethel Park, we focus on nervous system balance and holistic care, helping you reduce tension and improve mental clarity.
How Chiropractic Care Supports Spinal Health
If you recognize some (or all!) of these habits in your own life, don’t worry—you’re not alone. And it’s never too late to start making positive changes.
At Falcone Chiropractic, we offer:
Full spinal evaluations to identify areas of misalignment
Gentle chiropractic adjustments to relieve pain and restore mobility
Lifestyle and ergonomic advice tailored to your daily routine
Ongoing wellness care to help prevent future issues
Whether you’re recovering from a recent injury or just want to feel your best, our Bethel Park team is here to support you on your spinal health journey.
Become More Aware of Your Daily Habits - Schedule Your Appointment Today!
Your spine is central to every movement you make—yet it’s often one of the most overlooked areas of your health. By becoming more aware of your daily habits and making small adjustments, you can prevent pain, improve posture, and support your body’s natural healing abilities.
And if you need support along the way, chiropractic care is one of the most effective and natural ways to care for your spine.
Schedule an appointment with Falcone Chiropractic in Bethel Park today, and let’s work together to build better habits—and a healthier spine—for life.
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