5 surprising habits that cause back pain

About 8 in 10 people experience back pain at some point in their lives. In fact, back pain is one of the most common types of chronic pain. But the cause can often be a mystery, especially if you’re not moving heavy objects all day. 

With that in mind, here are five common habits that could be straining your back. 

Think about how often you're looking at your phone. We use phones as we’re walking down the street, while we’re driving, for work and exercise, and even at the dinner table.

Using your phone constantly can result in poor posture, which can lead to back pain, says Ryan Church, DNP at MountainStar Comprehensive Spine Centers and St. Mark’s Hospital in Salt Lake City. “The best way to hold your phone is a neutral spine with your phone directly in front of your eyes,” he says.

Looking down at your phone brings your head forward past your shoulders, which puts stress on the spine, also known as “tech neck."

Those high heels may be part of your favorite outfit, but they could be doing a number on your back. High heels pitch you forward, putting increased weight-bearing on your toes. To compensate, you may make changes your gait, stride length, or walking speed, and you might use different muscles than usual when walking. All of this could put stress on the lower back. 

Wearing heels occasionally is probably okay, says Church, but if you wear them frequently, you could be asking for back trouble. “As the number of hours women spend in shoes like that increases, it throws off body mechanics and gait,” says Church.

Look inside your purse. Does it contain a huge water bottle or giant library book? Heavy purses and backpacks can cause back pain, especially if you’re carrying them inefficiently. “The proper way to carry anything is close to the core,” says Church. “With a backpack, use both straps and make sure they’re well-fitting. Keep the weight low to the waistline.” Keep purse weight low to the waistline, as well, he says.

Backpacks should be no more than 10 percent of your body's weight. Your backpack or purse may be too heavy if you are in pain while wearing it, have difficulty putting it on or removing it, feel numbness in your limbs, have marks on your shoulders from the straps, or notice your posture changing.

Lighting up can exacerbate or even cause back pain, according to some research. Church says it’s because smoking creates an oxygen deficiency in the body. “Small nerve endings in an oxygen-poor environment become hyperactive and send more pain signals to the brain. Secondly, tissues break down faster due to poor circulation, particularly in the spine,” he explains. 

One potential way to feel better: Take steps to quit smoking. If you use tobacco, talk to a trusted healthcare provider about quit aids and methods that would work best for you.

Sitting in a car puts pressure on the discs in your spine, which take the brunt of the vibrations created when driving, says Church. 

If you spend a lot of time in a car, make sure you’re driving with good posture. Keep knees level with your hips or slightly higher, with a natural arch to your spine (no slumping). Consider using a pillow to support your lower back. Your head should be pointed straight ahead and mirrors set up so you don’t have to move your head too much to see them, says Church. Adjust your seat closer or further away from the steering wheel to get the right posture.