Common Habits That Strain Your Back

1. Sitting Too Long
Hours spent at your desk, in the car, or on the couch can compress your spine and weaken core muscles. Over time, this creates fatigue and straining of the muscles, which can lead to pain. Regular breaks, standing desks, and movement breaks are essential. For strategies specific to workplace strain, explore From Desk to Daily Life: How a Chiropractor Can Ease Back Pain.

2. Poor Posture
Slouching at your computer or hunching over your phone adds strain to the muscles and joints that support your spine. Over time, “tech neck” and lower back stress can worsen without correction.

3. Improper Lifting
Whether hauling laundry or moving furniture, lifting with your back instead of the knees and hips puts excess force on the spine. Even light items carried incorrectly can trigger back pain when pushed too hard.

4. Sleeping in Unsupportive Positions
Mattresses and pillows that don’t support spinal alignment can contribute to discomfort. Side sleeping with a pillow between the knees or investing in a supportive mattress can make a difference. For posture-supporting sleep tips, see Sleeping Positions That Protect Your Neck and Spine.

5. Ignoring Small Aches
Brushing off mild or recurring pain allows imbalances to worsen. Early chiropractic care can help correct issues before they become long-term problems.

How Chiropractic Care Can Help

Chiropractic care addresses more than just pain—it focuses on restoring proper joint movement, improving mobility, and supporting whole-body wellness.

At Aligned Modern Health, our chiropractic physicians work with you to:

• Relieve pain through adjustments and restore spinal alignment

• Tailor a personalized rehabilitative exercise protocol to:

  • Improve posture and strengthen the spine

  • Support joint mobility, flexibility, and control

• Lower your risk of future injuries by correcting imbalances and building strength in areas related to your main concern

If you’re managing repetitive strain or training for endurance events, learn how chiropractic supports performance in Preparing for Endurance Goals: A Chiropractor’s Insights.

Explore our Chiropractic Care Overview or learn more about our team of chiropractic physicians.

Additional Tips for Protecting Your Back

• Stay active: Activities like walking, swimming, or yoga help keep the spine healthy. Don’t limit yourself if staying active is your goal.

• Strengthen core and back muscles: A strong core and back reduce pressure on your spine.

• Stretch daily: Incorporating stretches into your daily routine helps counteract stiffness.

Expecting moms can also explore Prenatal Chiropractic: Safe Support for Moms-to-Be to learn how chiropractic care supports spinal health during pregnancy.

For helpful outside resources, see the American Chiropractic Association – Tips for Back Health or the NIH: Low Back Pain Fact Sheet.

When to Seek Chiropractic Care

If back pain is interfering with your daily life—whether at work, during exercise, or even while resting—it’s time to seek help. Chiropractic care offers a non-invasive, evidence-based approach to not only ease discomfort but also address the root cause.

Aligned Modern Health has clinic locations across Chicagoland, and offers personalized care to help you move freely and live with less pain.