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

Let’s be honest: most of us are sitting way more than we’d like to admit. Whether it’s at a desk, in the car, or on the couch after a long day — sitting has become the default posture for modern life. But just because it’s common doesn’t mean it’s good for your body.

In fact, prolonged sitting can have serious effects on your spine, joints, energy, and even mood. The good news? There’s a lot you can do to reset your body and feel better — without quitting your job or giving up your favorite Netflix show.

🚫 The Downside of Sitting Too Much

Sitting for extended periods can:

• Tighten your hip flexors and hamstrings, leading to lower back pain
• Weaken core and glute muscles, which support your spine
• Slow circulation, increasing fatigue and stiffness
• Compress your spine, especially in the lower back and neck
• Contribute to poor posture, “tech neck,” and tension headaches
• Disrupt your natural spinal alignment, setting the stage for chronic discomfort

Even if you exercise regularly, long hours of sitting can undo many of the benefits of movement — especially if your posture isn’t great while you’re seated.

✅ How to Support Your Spine in a Seated World

You don’t have to overhaul your life to feel better. Start with these simple shifts:

1. Set a Movement Timer

Every 30–60 minutes, stand up, stretch, or take a quick walk — even a few minutes of movement helps reset your body and mind.

2. Upgrade Your Posture

Keep your feet flat on the floor, knees at a 90-degree angle, and your monitor at eye level. Avoid slouching or crossing your legs for long periods.

3. Strengthen What’s Weak

Incorporate core, glute, and upper back strengthening into your routine. These muscles help counteract the effects of sitting.

4. Stretch Daily

Focus on your hip flexors, chest, neck, and hamstrings. A few minutes each morning and evening can make a big difference.

5. Get Regular Chiropractic Care

Even with the best habits, sitting takes a toll. Chiropractic adjustments help restore motion in stiff joints, reduce muscle tension, and realign your spine — so you can sit (and stand) with more ease and less pain.



You Were Made to Move

Our bodies were designed for movement — not hours of slumping in a chair. If you’re dealing with stiffness, soreness, fatigue, or postural strain from sitting, you’re not alone. And you don’t have to settle for feeling “off.”

Let’s work together to get your body moving well again. Book an appointment and start feeling the difference — one adjustment at a time.