Back pain is one of the most common health complaints in the world. According to the World Health Organization, nearly 8 out of 10 people will experience back pain at some point in their lives. But what many people don’t realize is that their own daily habits may be unknowingly making their back pain worse.
“In my practice, I often tell patients that managing back pain is just as much about what they stop doing as what they start doing,” says Dr. Jordan Sudberg, a leading pain management specialist. “Seemingly small choices—posture, movement, even stress—can compound over time and intensify pain.”
In this article, we’ll explore some of the most common ways people accidentally worsen their back pain, with expert insight from Dr. Sudberg on how to make smarter, pain-reducing choices every day.
1. You Sit Too Much—and Sit All Wrong
We live in a world that revolves around sitting. Whether you’re working from a desk, commuting, or relaxing on the couch, the average person sits for over 9 hours a day—often with poor posture.
“Sitting puts more pressure on the spinal discs than standing,” explains Dr. Sudberg. “Slouching or hunching forward magnifies that pressure, especially on the lower back.”
Fix It:
- Sit with your feet flat, knees at 90 degrees, and back straight
- Use lumbar support (a rolled towel works in a pinch)
- Take micro-breaks every 30–60 minutes to stand, stretch, or walk
2. You Skip Core Strengthening
Many people associate core workouts with six-pack abs, but in reality, your core muscles—which include the abdominals, obliques, lower back, and pelvic floor—stabilize the spine and prevent injury.
“A weak core forces the spine to carry more of the load,” says Dr. Sudberg. “This leads to fatigue, misalignment, and pain.”
Fix It:
Incorporate low-impact core exercises like:
- Planks
- Bird-dogs
- Bridges
- Pelvic tilts
Even just 10–15 minutes a few times a week can make a big difference.
3. You Sleep on a Bad Mattress
Your mattress could be sabotaging your back health every night. If it’s too soft, too firm, or sagging in the middle, it may not provide adequate spinal support.
“We spend a third of our lives sleeping,” Dr. Sudberg notes. “If your spine isn’t in alignment during that time, your back never gets the recovery it needs.”
Fix It:
- Choose a medium-firm mattress that supports your spine’s natural curves
- Sleep on your back or side, not your stomach
- Use pillows to support your knees or hips depending on sleep position
4. You Avoid Exercise Due to Fear of Pain
When back pain strikes, many people instinctively stop moving. But resting too much can actually prolong pain and stiffness.
“Movement promotes circulation, reduces inflammation, and strengthens the muscles that support the spine,” explains Dr. Sudberg. “Complete inactivity can make pain worse.”
Fix It:
Engage in gentle, consistent movement, such as:
- Walking
- Swimming
- Yoga or stretching
- Physical therapy exercises
Always check with your provider before starting a new regimen, especially if you’re in acute pain.
5. You Lift Incorrectly (Even Everyday Objects)
Whether it’s a heavy box or a laundry basket, poor lifting technique is a leading cause of back strain.
“Back injuries aren’t just from lifting heavy weight—they’re often from lifting incorrectly,” says Dr. Sudberg. “Twisting while lifting, or bending at the waist, is a recipe for injury.”
Fix It:
- Bend at the knees, not the waist
- Keep the object close to your body
- Avoid twisting—pivot your feet instead
- Engage your core before lifting
6. You Ignore Stress and Mental Health
Chronic stress, anxiety, and depression are strongly linked to chronic pain. Stress causes muscle tension—especially in the neck, shoulders, and lower back—and can amplify your perception of pain.
“The mind-body connection is real,” Dr. Sudberg explains. “If you’re not managing emotional stress, physical symptoms often worsen.”
Fix It:
- Try mindfulness meditation or breathing exercises
- Consider therapy or counseling for chronic stress
- Prioritize sleep, nutrition, and emotional wellness
7. You Rely on Painkillers Instead of Treatment
While over-the-counter medications can temporarily dull pain, they don’t address the underlying problem. Over-reliance on painkillers can also lead to side effects or dependency.
“Pain medication should be a short-term aid, not a long-term plan,” Dr. Sudberg warns. “What’s more important is identifying the root cause of your pain and treating it directly.”
Fix It:
Consult a pain management specialist like Dr. Sudberg to explore long-term treatment options such as:
- Physical therapy
- Injections (corticosteroid, nerve blocks)
- Spinal cord stimulation
- Regenerative medicine
- Postural retraining
8. You Downplay “Minor” Back Pain
Many people wait until their pain becomes severe before seeking help, assuming minor twinges will just go away on their own.
“Early intervention is always more effective,” says Dr. Sudberg. “Small problems often become big ones when ignored.”
Fix It:
If you notice:
- Pain that persists more than 2 weeks
- Pain that wakes you up at night
- Numbness, tingling, or weakness in the legs
…it’s time to seek professional care.
9. You Use the Wrong Shoes
Your footwear can directly impact your spinal alignment. High heels, worn-out sneakers, and unsupportive sandals can all throw off your posture and lead to back pain.
“Your feet are the foundation of your body,” Dr. Sudberg explains. “If they’re not supported, your back compensates.”
Fix It:
- Choose shoes with arch support and proper cushioning
- Avoid high heels or overly flat soles
- Consider orthotic inserts if you have foot alignment issues
Final Thoughts: Small Changes, Big Relief
The good news? Most of the habits that make back pain worse can be corrected with simple, consistent changes. Awareness is the first step toward improvement.
“You don’t have to overhaul your entire lifestyle overnight,” says Dr. Jordan Sudberg. “But start with one or two habits. The more you support your spine, the better it will support you.”
If you’ve been struggling with persistent back pain and aren’t sure where to turn, consulting with a pain management expert like Dr. Sudberg could be your next best step. His multidisciplinary, patient-first approach ensures that each treatment plan is tailored to your unique needs and lifestyle.
