Everyday habits that affect your spine
When people think about spinal health, they often associate it with major things like injuries, poor posture, or heavy lifting. Many people also don’t even think about their spine health until they are in pain. But did you know that some of the smallest, everyday habits can have a big impact on your spine? As a family chiropractor, I see it regularly—unexpected things affecting spinal alignment and overall well-being. Let’s take a look at some of the weirdest culprits!
1. Carrying a Heavy Purse or Bag
If you’re always slinging a heavy bag over one shoulder, your spine may be feeling the effects! Uneven weight distribution can lead to misalignment, shoulder tension, and even chronic back pain. To protect your spine, try alternating shoulders, a cross body bag or using a backpack for even weight distribution, or carrying only the essentials.
2. Crossing Your Legs
Many of us do it without thinking, but crossing your legs can create uneven pressure on the pelvis and lower spine. Sitting like this for long periods can cause muscle imbalances, hip misalignment, and even affect circulation. Instead, aim to sit with both feet flat on the floor to keep your spine and hips aligned, crossing at your ankles if at the least alternate sides the leg is crossed over.
3. Stress & Emotional Tension
Believe it or not, stress can physically impact your spine! When we’re anxious or overwhelmed, our bodies tighten up, leading to muscle tension, poor posture, and even headaches. Managing stress through mindfulness, deep breathing, and chiropractic adjustments can help release that built-up tension and restore balance.
4. Looking Down at Your Phone
“Tech neck” is real! Constantly looking down at your phone or tablet strains the cervical spine, leading to neck pain, headaches, and even long-term posture issues. Try holding your device at eye level and taking frequent breaks to reduce strain.
5. Wearing the Wrong Shoes
Your feet are your foundation! Shoes that lack support or are too stiff/tight (hello, flip-flops and high heels) can throw off your posture, causing misalignment from your feet all the way up to your spine. Opt for supportive footwear, shoes with a wide toe box and possibly flexible custom orthotics if needed.
6. Sleeping on Your Stomach
Your sleeping position plays a huge role in spinal health. Sleeping on your stomach forces your neck into an unnatural position and puts strain on your lower back. For better spinal alignment, try sleeping on your back or side with a supportive pillow.
7. Not Drinking Enough Water
Hydration isn’t just for your skin—it’s crucial for your spine, too! The discs between your vertebrae need water to stay cushioned and flexible. Dehydration can lead to stiffness, discomfort, and an increased risk of injury. Keep sipping that H2O!
8. Holding Your Breath When Lifting
Ever notice yourself holding your breath when picking up something heavy? This actually increases pressure in the spine and can lead to unnecessary strain. Instead, practice breathing through your movements—inhale before lifting and exhale during exertion.
The little things you do every day add up when it comes to spinal health. Being mindful of how you sit, carry weight, manage stress, and even how you sleep can make a big difference in preventing discomfort and maintaining alignment.
If you’re experiencing pain or discomfort and aren’t sure why, chiropractic care can help identify and correct these sneaky habits. Your spine is the foundation of your body—treat it with care!
Want to keep your spine in tip top shape?! Book an appointment today!
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