These Common Daily Habits Are Ruining Your Back
August 07, 2025
Back pain is a common issue and can impact your quality of life. If you're like most people, you may do whatever you can to prevent back pain. But Ramil S. Bhatnagar, M.D., chief, Division of Spinal Surgery and Chairman of the Department of Orthopedic Surgery at Jersey Shore University Medical Center, says some of your daily habits could lead to back pain.
"Certain habits can affect overall joint and spine health,” says Dr. Bhatnagar. “While these ‘habits’ may involve relatively harmless activities on their own, they can have potential long-term consequences when done consistently.”
According to Dr. Bhatnagar, here are some of the top daily habits that cause back pain, plus what you can do to prevent and treat those back aches.
Sitting for Long Periods of Time
Many people sit throughout the day. But when you stay seated for too long, you could start to feel aches and pains in your back. Dr. Bhatnagar says that sitting too long can cause your spine to lose its preferred position or alignment.
"Your spinal column is made up of bones and discs,” explains Dr. Bhatnagar. “Sitting for too long puts consistent pressure on your discs, leading to inflammation, degeneration, herniated disks and other problems."
Do this to avoid back pain while sitting at work
If you work a "desk" job, avoiding sitting for a long time may be difficult. Dr. Bhatnagar has some suggestions to help you avoid back pain.
- Get up at least two times an hour to stretch and remove the pressure from your lower back.
- Invest in a stand-up desk.
- Be aware of your posture. Keep your abdominal muscles tight to support your back.
Lack of Movement at Work
You may not be able to avoid sitting for long periods at work, but there are ways you can improve your back health after work. Dr. Bhatnagar says the most important thing you can do to keep your back healthy is to stay active for at least 30 minutes a day.
He recommends including a variety of low-impact exercises, including:
- Core strengthening exercises
- Walking
- Stretching
Constant Phone Use
If you spend much time texting or watching videos on your phone, you may be at risk for 'tech neck.' This condition causes neck pain because you hold your head forward and tilt it down for long periods of time. This posture puts extra pressure on your spine, which can cause pain and stiffness.
Dr. Bhatnagar suggests using your phone for no more than 30 minutes at a time to avoid neck and back pain. He also recommends raising your phone to eye level to reduce the need to tilt your head.
Smoking
You probably already know that smoking is bad for you. It can cause a variety of health problems, including cancer. What many people don't realize is that smoking also affects the spine.
"Smoking affects the viability of joint cartilage and spinal discs,” says Dr. Bhatnagar. “This damage can lead to arthritis and spinal degeneration."
Obesity & Not Getting Enough Exercise
One of the most common causes of back pain is not getting enough physical activity. "Being inactive and overweight affects your back and joints due to added mechanical stress with the heavier loads," says Dr. Bhatnagar.
He says it's important to maintain a healthy weight to decrease pressure on your back. Dr. Bhatnagar also stresses the importance of consistent exercise to strengthen muscles and preserve joints.
How to Deal with Back Pain
While back pain is common, you don’t have to suffer through it. In certain circumstances, it’s a good idea to contact your physician. Some reasons that you may want to see a doctor include:
- Consistent pain not helped by exercise or over-the-counter medicine
- Pain that wakes you up at night
- Pain that keeps you from activities you enjoy
Next Steps & Resources
- Meet our expert: Ramil S. Bhatnagar, M.D.
- To make an appointment with Dr. Bhatnagar or a doctor near you, call 800-822-8905 or visit our website.
- Learn more about orthopedic care at Hackensack Meridian Health.
The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.
