Better U: 5 Daily Habits That Can Hurt Your Spine

Ace Alejandro
Aug 21
2 min read

Updated: Aug 22

Let’s be real — most of us don’t think twice about our spine until it starts nagging us with aches and pains. But your spine is basically the MVP of your body. It keeps U upright, moving, and doing the things U love — whether that’s working out, running around with the kids, or binge-watching Netflix.

Here are 5 sneaky habits that could be messing with your spine (and how U can fix them before your back starts talking back).

1. Sitting All. Day. Long.

The Problem: Your desk chair, car seat, and couch have formed a conspiracy against your spine. Too much sitting tightens your hips and weakens your core — the perfect recipe for back pain.

The Fix:

Get up every 30–45 minutes (set a timer if U forget).
Try a standing desk or at least stretch it out.
Add quick core moves (planks, we all hate them, but they are a strong core workout) to your day.

2. Slouching Over Screens

The Problem: “Tech neck” is real. Hunching over your phone or laptop forces your spine into awkward positions — and your back is not a fan. We get so used to slouching like this that you don’t even know you’re doing it.

The Fix:

Bring screens to eye level (prop that laptop up if U have to).
Roll your shoulders back, sit tall, and pretend a string is pulling your head upward.
Do posture resets — a quick stretch goes a long way.

3. Hauling Around Heavy Bags

The Problem: Overstuffed backpacks, giant purses, gym bags full of “just in case” stuff — carrying all that weight on one shoulder is basically begging for back pain.

The Fix:

Keep your bag light (do U really need everything in there?).
Use both straps if it’s a backpack.
Switch sides if U must carry a shoulder bag.

4. Sleeping Like a Pretzel

The Problem: I am a huge fan of sleeping on their stomach, but sorry stomach sleepers, that position puts major stress on your spine and neck. And if your mattress has seen better days, it’s not doing U any favors either.

The Fix:

Back or side sleeping = better for your spine.
Side sleepers, throw a pillow between your knees.
Upgrade that mattress if it’s ancient. The average person spends ¼ of their day in their bed. Do your whole body a favor and get a nice mattress!

5. Ignoring the “Little” Aches

The Problem: That stiff back or random ache after work? Brushing it off just lets the problem grow bigger. Your spine is sending out warning signals — listen to them!

The Fix:

Don’t shrug off recurring pain.
Stay active and stretch daily.
See a chiropractor to keep everything aligned and moving smoothly.

Showing your spine some love!

Your spine has your back (literally), so treat it right! A few small changes to your daily habits can prevent a ton of future pain and keep U moving like U should.

At Better U Family Chiropractic, we’ve got your spine covered. Whether U want to get rid of stiffness, improve posture, or just feel better in your day-to-day life — come see us for a treatment. Your future self will thank U.