Good and bad posture habits
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Back pain due to poor posture: Top habits to avoid and what to do

Poor posture can cause back pain as it puts extra strain on your muscles, ligaments, and joints. When you slouch, it can increase the pressure on your spinal discs and put your spine out of alignment. It can cause tension and pain in your back muscles.


In addition, poor posture can also lead to imbalances in your muscles, causing some muscles to become weak and others to become tight, further contributing to pain and discomfort. Over time, poor posture can cause chronic problems, such as spinal degeneration, herniated discs, and nerve impingements.

Bad postural habits that cause back pain


Sitting or standing with a hunched or slouched posture can put undue strain on the muscles and ligaments in your back, leading to pain and discomfort.

Sitting for long periods of time

Prolonged sitting can lead to a host of back problems, including poor posture, muscle stiffness, and pain.

Carrying heavy bags or backpacks

Carrying a heavy bag or backpack on one shoulder can cause uneven weight distribution and strain on the back muscles, leading to pain and discomfort.

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Using a phone or computer for extended periods

According to Forbes, looking down at a phone or computer for prolonged periods can cause strain on the neck and upper back muscles, leading to pain and discomfort.

Sleeping in a poor position

Sleeping in a position that doesn’t support your spine can lead to back pain, says a pain expert at a reputed Little Rock Pain control clinic.

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Lifting heavy objects incorrectly

Lifting heavy objects with poor form can lead to back injuries and pain. Proper lifting techniques include keeping your back straight and using your legs to lift.

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Good posture tips to avoid back pain

Stand up straight

Stand up straight with your shoulders back and your feet shoulder-width apart. Place your feet in a way that distributes your weight evenly.

Sit with your back straight

Sit in a chair with your back straight and your feet flat on the floor. Relax your shoulders to ease tension and avoid slouching.

Use a lumbar support pillow

If you sit for long periods, use a lumbar support pillow to help maintain the natural curve of your spine.

Avoid crossing your legs

Crossing your legs can lead to uneven pressure on your hips and spine, which can cause pain over time. It can help to keep your feet flat on the ground.

Adjust your computer screen

Make sure your computer screen is at eye level so you don’t have to tilt your head up or down to see it. It will help avoid neck strain.

Exercise regularly

Regular exercise can help strengthen the muscles that support your spine and improve your posture.

Take breaks often

If you need to sit for long periods, you should make it a habit to stand up and perform gentle stretching exercises often.



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Improving your posture can help reduce the strain on your back muscles and prevent these issues from occurring. If you are already experiencing back pain due to poor posture, changing your posture and seeking appropriate treatment can help alleviate your symptoms and prevent further problems.


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