Breaking bad spine habits starts with becoming aware of everyday behaviors that strain your back. Poor posture, prolonged sitting, and improper lifting are some of the most common culprits. To correct these, focus on sitting with your feet flat on the floor, your back straight, and your shoulders relaxed. Use a chair with proper lumbar support or add a small cushion if needed. If you work at a desk, make sure your screen is at eye level and take breaks every 30–60 minutes to stand, stretch, or walk briefly. These small adjustments can significantly reduce daily stress on your spine.
In addition to posture, improving your physical habits is key. Strengthen your core muscles through regular exercises like planks or gentle yoga, as strong abdominal and back muscles help support your spine. When lifting objects, bend your knees—not your back—and keep the object close to your body. Avoid carrying heavy bags on one shoulder, as it creates uneven pressure. Sleep also matters: choose a supportive mattress and avoid stomach sleeping, which can misalign your spine. Replacing harmful habits with spine-friendly practices takes time, but consistency can lead to lasting relief and better spinal health.