5 Everyday Habits That Are Harming Your Spine (And What to Do About It)

Anthea Holder – Chiropractor, Burwood East

Our busy lives in Blackburn and Burwood East mean we’re often juggling work, family, and social commitments. Amid this hustle, it’s easy to overlook the small habits that can slowly damage our spinal health. In this post, we’ll explore five common daily habits that may be harming your spine—and share practical tips to help you make positive changes.

1. Prolonged Sitting and Poor Posture

Many of us spend hours sitting at our desks, commuting, or enjoying downtime on the couch. Unfortunately, long periods of inactivity combined with slouched postures can strain the muscles and ligaments supporting the spine.
What You Can Do:

Set a Timer: Remind yourself to stand up and stretch every 30–60 minutes.
Ergonomic Setup: Adjust your workspace so that your computer screen is at eye level and your feet rest flat on the floor.
Mindful Posture: Practice sitting with your back straight and shoulders relaxed to keep your spine aligned.

2. Overuse of Mobile Devices

Smartphones have become essential in our daily lives, but constant texting, browsing, and scrolling often lead to “tech neck”—a condition caused by prolonged forward head posture.
What You Can Do:

Lift Your Device: Hold your phone at eye level to reduce the strain on your neck.
Frequent Breaks: Take short breaks to stretch your neck muscles and roll your shoulders.
Ergonomic Apps: Consider using apps that remind you to take breaks or even adjust your screen settings for easier viewing.

3. Lack of Regular Movement

A sedentary lifestyle doesn’t only affect your weight—it can also lead to muscle stiffness and reduced spinal flexibility. Regular movement is essential for keeping your spine supple and resilient.
What You Can Do:

Incorporate Movement: Try incorporating short walks into your daily routine, even if it’s just a few minutes after lunch or dinner.
Stretching Routines: Engage in simple stretching exercises or yoga that focus on spinal mobility.
Active Hobbies: Choose activities like cycling or swimming to boost both your fitness and spinal health.

4. Inadequate Sleep Positioning

The way you sleep can have a lasting impact on your spinal alignment. Using the wrong pillow or sleeping in a position that doesn’t support your spine can contribute to aches and stiffness upon waking.
What You Can Do:

Pillow Choice: Invest in a pillow that supports the natural curve of your neck.
Sleep Position: Try to sleep on your back or side, avoiding positions that twist your spine.
Mattress Matters: A supportive mattress that keeps your spine aligned can make a big difference in how you feel each morning.

5. Stress and Its Physical Manifestations

Stress is more than just a mental challenge—it can manifest physically as muscle tension, particularly around the neck and shoulders, contributing to discomfort and pain.
What You Can Do:

Mindfulness and Relaxation: Practice mindfulness, meditation, or deep-breathing exercises to help relax your muscles.
Gentle Movement: Activities like tai chi, yoga or walking can help reduce stress while promoting spinal health.
Regular Breaks: Incorporate short periods of relaxation throughout your day to reset and release built-up tension.

The Role of Wellness Chiropractic Care

Wellness chiropractic care focuses on maintaining and improving spinal alignment and overall health, rather than simply reacting to pain. Regular chiropractic adjustments can help:

Enhance posture and reduce tension.
Improve flexibility and range of motion.
Complement your everyday efforts to stay active and stress-free.
Improve the brain-body connection through the nervous system

By incorporating chiropractic care into your wellness routine, you can proactively support your body’s natural ability to heal and maintain proper alignment—ensuring you can tackle daily activities with greater ease and comfort.

Small changes in your daily habits can make a big difference in your spinal health. By being mindful of your posture, taking regular breaks from technology, staying active, ensuring proper sleep support, and managing stress, you’re investing in your long-term well-being. If you’re ready to explore how wellness chiropractic care can complement these efforts, consider booking a consultation to learn more about maintaining a healthy, aligned spine. Or call me for a free discovery call to discuss your spine and how I may be of assistance

Take the first step toward a healthier you—your spine will thank you for it!

Dr. Anthea Holder
Chiropractic and Functional Nutritional Therapy Practitioner in Burwood East