Lift Smart, Stay Strong: Proper Lifting Techniques to Prevent Back Pain

Back pain doesn’t always come from one dramatic injury. In fact, some of the most common causes of chronic back discomfort are the little things we do every single day — often without even realizing they’re a problem.

From the way you sit at your desk to how you carry your bag or even brush your teeth, your daily habits could be adding up to a lot of unnecessary stress on your spine.

The good news? Once you know what to look for, you can start making simple changes that support better posture, alignment, and long-term back health.

1. Sitting Too Much — or Sitting Poorly

Whether you're working at a desk, driving, or watching TV, prolonged sitting is one of the biggest contributors to back pain. And poor posture while sitting — like slouching, hunching forward, or crossing your legs — makes it even worse.

What to do instead:

• Set a timer to get up and move every 30–60 minutes.
• Use a supportive chair or a lumbar cushion.
• Keep your feet flat on the floor, hips and knees at 90 degrees.
• Try a standing desk or alternate between sitting and standing during the day.

2. Looking Down at Your Phone (Tech Neck)

Constantly looking down at your phone or tablet puts serious strain on your neck and upper back — a condition known as “tech neck.” Over time, this forward head posture can lead to stiffness, headaches, and shoulder pain.

What to do instead:

• Hold your phone at eye level when possible.
• Take breaks from screens every 20 minutes.
• Do gentle neck stretches or posture exercises throughout the day.
• Strengthen your upper back muscles to counteract forward hunching.

3. Carrying Heavy Bags on One Shoulder

Whether it’s a purse, laptop bag, or gym duffel, carrying weight unevenly on one side can throw off your spinal alignment and overwork one side of your body.

What to do instead:

• Use a backpack with two straps to distribute weight evenly.
• Lighten your load and carry only what you really need.
• Switch sides regularly if you’re carrying a shoulder bag.
• Adjust your posture to avoid leaning or hiking one shoulder.

4. Sleeping in Unsupportive Positions

Your spine works hard all day — and if it’s not supported while you sleep, it doesn’t get a chance to recover. Poor sleep posture (like sleeping on your stomach or using the wrong pillow) can leave you stiff and sore in the morning.

What to do instead:

• Sleep on your back or side with a pillow that supports spinal alignment.
• Use a pillow between your knees if you’re a side sleeper.
• Avoid overly soft or sagging mattresses that don’t support your lower back.
• Upgrade your pillow if it’s too flat or too high.

5. Ignoring Core Strength

Your core (not just your abs, but your entire midsection) plays a huge role in supporting your spine. Weak core muscles mean your back has to work harder to keep you upright — often leading to strain and fatigue.

What to do instead:

• Add gentle core-strengthening exercises into your routine (like planks, bird dogs, or pelvic tilts).
• Practice good posture during everyday activities to engage your core naturally.
• Avoid overly aggressive crunches that strain the neck or lower back.

6. Rushing Through Daily Tasks with Poor Body Mechanics

Bending over to tie your shoes, twisting to grab something from the back seat, or lifting groceries out of your trunk — these everyday movements can easily lead to tweaks and strains if done with poor form.

What to do instead:

• Use your knees and hips to bend, not just your back.
• Keep heavy objects close to your body when lifting.
• Avoid twisting while lifting or carrying weight.
• Slow down and be mindful of how your body moves throughout the day.

7. Skipping Regular Movement and Stretching

Staying still — whether sitting at a desk or lying on the couch — stiffens joints and weakens supporting muscles. Movement is essential for keeping your spine mobile and pain-free.

What to do instead:

• Incorporate gentle stretching and mobility work into your day.
• Walk, take breaks, and stay active in whatever way feels good for your body.
• Consider yoga, Pilates, or low-impact strength training to support spine health.

Support Your Spine, One Habit at a Time

You don’t need a complete lifestyle overhaul to improve your back health. Often, it’s the little changes, done consistently, that lead to the biggest relief. If pain has already become a regular part of your day, chiropractic care can help get you out of that cycle by realigning your spine, reducing tension, and helping your body heal.

Ready to feel better from the ground up? Schedule your appointment today and let’s build habits that support the strong, pain-free life you deserve.