World Spine Day: 7 everyday habits that may be hurting your spine and how to fix them

Back pain rarely starts with one sudden event. For many people, it builds quietly through daily routines that feel harmless. Most episodes are not caused by a serious condition. Still, repeated strain on the spine can lead to stiffness, muscle fatigue and, in some cases, nerve irritation.From sitting in one position for hours to slouching over screens, several everyday habits can affect spinal health over time. People who spend long hours at a desk may be particularly vulnerable to stiffness and discomfort if they do not move enough or maintain a comfortable working posture. Carrying heavy bags on one shoulder, lifting objects incorrectly and ignoring early signs of pain can also contribute to the problem.While back pain can sometimes be linked to an underlying medical condition, many people experience relief through regular movement, physiotherapy and simple changes to their daily routines. Dr Krishna Subramanyam, Senior Consultant Orthopaedic Surgeon at Yashoda Hospitals, Hyderabad, explains seven habits to watch out for, along with simple ways to protect the spine.1. SITTING TOO LONGSitting in one position for hours can make muscles tight and joints stiff. Remaining seated for long periods without taking breaks may also contribute to discomfort, particularly in people who work at desks throughout the day. FIX: Stand, walk or stretch for a minute or two every 30 to 60 minutes. Changing positions regularly can help reduce stiffness. The best posture is often the next one.2. SLOUCHING OVER SCREENSSpending long hours looking down at a phone or leaning towards a computer screen can place additional strain on the neck and upper back. When the head moves forward, the muscles supporting the neck have to work harder. FIX: Keep the screen at eye level and your shoulders relaxed. If you use a laptop for long periods, consider an external keyboard to help maintain a comfortable position.3. TOO LITTLE EXERCISEWeak back, core and hip muscles provide less support to the spine. A sedentary lifestyle can also contribute to stiffness and reduced mobility, making everyday activities uncomfortable.FIX: Walking, stretching and strengthening exercises can help support spinal health. If you have been inactive for a long time, increase your activity gradually rather than starting with intense workouts.4. CARRYING HEAVY BAGS ON ONE SIDE OF THE SHOULDERCarrying a heavy bag on one shoulder can place uneven stress on the muscles, particularly when the load is carried for long periods. Over time, this may contribute to discomfort in the shoulders, neck and back.FIX: Lighten your bag, switch sides regularly or use a backpack with two straps to distribute the weight more evenly.5. LIFTING OBJECTS INCORRECTLYBending from the waist or twisting while lifting heavy objects can put excessive strain on the lower back. Lifting without proper support may increase the risk of muscle strain, especially when the object is heavy.FIX: Bend your knees, keep the load close to your body and avoid twisting while lifting. Move your feet to change direction instead of turning your back while holding a heavy object.6. POOR SLEEP SUPPORTAn uncomfortable sleeping position or a sagging mattress can leave you feeling stiff in the morning. Inadequate support may make it difficult to maintain a comfortable position throughout the night.FIX: Choose a sleeping surface that feels supportive and helps keep your neck and back in a neutral position. Adjust your sleeping posture if you regularly wake up with discomfort.7. IGNORING EARLY PAINMild back pain is easy to dismiss, especially after a long day at work. However, repeatedly ignoring discomfort may delay the identification of an underlying problem if the pain persists or keeps returning.FIX: Pay attention to recurring symptoms and seek medical advice if the pain does not improve or begins to interfere with daily activities.WHEN TO SEE A DOCTORIf your back pain lasts longer than two weeks, keeps returning or radiates to your arms or legs, consult your doctor. Numbness, tingling or weakness also requires medical evaluation.Most back pain is less serious than it may feel, and surgery is not usually necessary. Many people improve with regular movement, physiotherapy and small changes to their sitting and working habits.If you spend long hours at a desk, your workstation matters more than you might think. Keep your chair supporting the natural curve of your lower back, your feet flat on the floor and your knees roughly level with your hips. Place your screen at eye level so you do not have to crane your neck forward, and keep your keyboard close enough for your elbows to rest comfortably by your sides.Even a well-arranged workstation cannot replace movement. Get up, stretch or walk for a couple of minutes every 30 to 45 minutes.However, some symptoms should not be ignored. Seek urgent medical care if you experience a loss of bladder or bowel control, numbness around the groin, severe or worsening weakness in the legs, or back pain following a major injury or accompanied by a fever.- Ends