Breaking Bad Habits That Lead To Back Pain


breaking bad habits

Breaking bad habits can be extremely difficult. Bad habits like chewing your nails, talking with your mouth full and picking your nose might be distasteful, but chances are they won’t lead to back pain.

Slouched sitting postures and a number of other bad habits CAN easily tweak your back, that’s what inspired me to write this article.

To help you start breaking bad habits that lead to back problems, I want you to take a mindful moment and review the following list to double check that you’re not guilty of any of these 6 Things.

Breaking Bad Habits #1 – Hauling That Heavy Bag

If your bag weighs 30-40 pounds, it’s like carrying a 4 year old around with you and believe me, that can twist your back and make you look like the leaning tower of Pisa.

What’s the solution?

De-clutter and lighten your load.

Breaking Bad Habits #2 – Sleeping On That Old Bed

If your mattress is over 10 years old, it’s time to dump it and buy a new one. Sleeping on an old mattress is bad for your back and will actually sustain your bad posture.

What’s the solution?

If you don’t have the budget to get a new bed, a memory foam pad can be a decent quick fix and help support your back at the same time.

Breaking Bad Habits #3 –Wearing Those High Heels

High heels are notorious for over arching the back so it has to work harder to keep you upright. Pump bumps, stress fractures, sprained ankles and plantar fasciitis are all conditions that could result from wearing high heels.

What’s the solution?

Be kind to your back and feet and swap those 5 inch heels for some flats or wedges like the Vionic with orthaheel technology. If you’re too attached to your heels, check out out these 4 effective pain solutions for foot pain.

Breaking Bad Habits #4 – Back Pocket Blues

Take that bulge out of your butt. No, I’m not taking about some weight loss gimmick. I’m referring to those individuals, usually men, that keep their wallet in their back pocket. It’s convenient and easier to access that keeping it in the front. So what’s the problem, right? Well, ever heard of sciatica? The sciatic nerve runs right through this tiny, but powerful muscle in your butt called the piriformis. If you stow your wallet in your back pocket and sit for hours at a time, you could be impinging your sciatic nerve and you know the end of that story.

What’s the solution?

Toss those receipts from 2013, expired CVS coupons and other superfluous stuff and trade your thick wallet for the Big Skinny. Don’t forget to put it in your front pocket.

Breaking Bad Habits #5 – Sedentary Lifestyle

Sitting all day hunched over your computer like Quasimodo can weaken your core muscles and take a toll on your back muscles.

What’s the solution?

Frequently getting up and walking around will give your back a break from all that compression that happening in your lower spine. Stretching and exercising your core and back muscles on a regular basis will prevent future back spasms from occurring.

Breaking Bad Habits #6 – Smartphone Syndrome

Smartphone users, myself included, frequently contort themselves into the human question mark position like Rodin’s Thinker, with their head-down, shoulders hunched in a curve, as their thumb and fingers plug away.

What’s the solution?

Read these 4 Tips to Prevent Smartphone Syndrome

So now that you’ve perused the list and checked off one to three bad habits, you can replace them with good ones. One really good habit I didn’t mention is incorporating regular massage into your life.

Speaking of bad habits, when working out at the gym, please avoid these 5 pitfalls or you could seriously injure your back!  Click HERE to get a Free Copy of 48-Hour Back Pain Rescue Guide!


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I really liked my massage. Morgan is very knowledgeable and very skilled. I definitely will recommend him. I felt great after it and booked another one right away.

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