Top 5 Habits That Cause Your Back to Hurt

Ever feel like you’re doing everything right for your back, but it still hurts? Let’s break down the top 5 habits causing your back to hurt and what to do instead.

1. Sitting Too Much (Yep, Still a Big One)

I know, I know… we’ve all heard this before. But seriously, sitting all day is still enemy number one when it comes to back pain. And just because it’s socially normal doesn’t mean your spine is happy about it.

The problem? Sitting keeps your hip flexors (especially the psoas) locked in a shortened position. Over time, this pulls your pelvis forward into what’s called anterior pelvic tilt, creating that exaggerated arch in your lower back. Add in slouching over a laptop or phone, and now you’re compressing your spinal discs. Looking down at your screens like your phone or laptop requires neck and mid-back flexion, which shifts even more load onto your lumbar spine. That’s a recipe for pain.

Try this:

• Alternate between sitting and standing at your desk.
  
  
• Walk or do some active stretches before and after long drives or flights.
  
  
• Stand in waiting rooms instead of defaulting to a chair.
  
  
• And please…ditch the habit of scrolling your phone curled up like a shrimp.
  
  

2. Poor Sleep Position and an Old Mattress

Your spine doesn’t get a break just because you’re asleep. In fact, bad sleep posture might be one of the sneakiest culprits behind that stiff, achy feeling in the morning.

Sleeping on a saggy or overly soft mattress throws your spine out of alignment for hours. Add in fetal positions (super common when your body’s tight and stressed), and your muscles don’t get a chance to reset.

Try this:

• Replace your mattress if it’s more than 7–10 years old.
  
  
• Go for medium-firm support-that tends to work best for most people.
  
  
• Use pillows wisely (between knees, under knees, etc.) to create neutral alignment.
  
  
• Check out my “zero gravity” and “three-quarter” sleep position tips for more guidance.
  
  

3. Bad Bending Mechanics (Especially When You're Not Thinking About It)

You don't need to be lifting heavy weights to hurt your back. Honestly, it’s the small, repetitive movements, like bending to tie your shoes, unloading the dishwasher, brushing your teeth, that do the most damage when done with poor form.

The problem? Most people bend from their spine instead of their hips. And your spine just wasn’t built for that kind of repetitive stress.

Try this:

• Hip hinge instead of rounding your back. Use your glutes!
  
  
• Pretend you’re in the gym even when doing chores.  Imagine that you're in the gym when you have to clean up the house and pick up things and just move in a more athletic way, because this is likely going to be a healthier way to move for you. I call it “gymifying” your life.
  
  
• Be intentional with how you move. Even when picking up socks.
  
  

Small shifts here can be game changers.

4. Cushy Shoes That Kill Your Foot Awareness

This one surprises people, but it’s huge. Your feet are your foundation. If your shoes are over-cushioned or overly supportive, they dull your proprioception, your body’s ability to sense it’s position in space and activate the right muscles all the way up the chain (including your core and spine).

The more your feet rely on outside support, the less your foot muscles, and everything connected to them, have to work. Over time, that creates weakness and imbalance throughout the body.

Try this:

• Spend more time barefoot (safely, of course).
  
  
• Transition to minimalist shoes. Do this slowly, you don’t want your body to go haywire.
  
  
• Strengthen your intrinsic foot muscles through balance and grounding exercises.
  
  

5. Chronic Stress (Yes, It Shows Up In Your Muscles)

Stress isn’t just in your head. It shows up physically, often as tightness in the upper traps, hip flexors, and lower back. When your body senses threat (real or imagined), it subtly pulls you into a protective, closed-off posture. Over time, that posture becomes your new normal.

This stress-induced muscle tension contributes to, yep, muscle imbalances, poor posture, and back pain.

Try this:

• Get outside and move. Nature helps regulate stress like nothing else.
  
  
• Practice breathing exercises to reset your nervous system.
  
  
• And if you want something fun that checks all the boxes...
  
  

The #1 Habit That Offsets All of the Above?

Dancing.

Seriously. Dancing is one of the healthiest things you can do for your spine. It’s full-body, it’s varied, it doesn’t lock you into repetitive positions, and it activates your deep core muscles in a really natural way. Plus, it’s fun. And fun melts stress like butter.

So whether it’s a full-on dance party in your living room or just a sway while doing dishes, let yourself move. And if you’re barefoot while doing it? Even better.

Final Thoughts

Back pain isn’t always about doing more stretches or exercises, it’s about changing the habits that are keeping you stuck. Fixing your posture, movement patterns, and stress response doesn’t need to be overwhelming. Start small. Pay attention. Move with intention.

And if all else fails, put on your favorite song and dance it out. Your spine will thank you.

Let me know in the comments which of these habits you’re working on. For more useful tips, check out our 7-day free trial of Core Balance Training.  See you next week with more practical tips to help you move and feel better, for good.

And hey, don’t forget to get down on the floor and connect to your core.