What Causes Back Pain? 5 Everyday Habits That Might Be to Blame
Back pain is one of the most common reasons people visit a doctor, yet many don’t realize that their daily habits could be the root cause of their discomfort. From posture to stress, small lifestyle factors can lead to chronic pain if left unaddressed.
If you’ve been Googling “back pain relief tips” or considering visiting a Jacksonville pain clinic, this post is for you.
Let’s explore five everyday habits that could be contributing to your back pain — and what you can do about them.
Poor Posture at Work or Home
Whether you’re working from home or spending hours at a desk, slouching or hunching forward can place unnecessary strain on your spine and neck.
Common posture mistakes: leaning toward your screen, sitting without lower back support, crossing your legs for long periods.
Quick fix: sit with your feet flat on the floor, use a chair that supports your lower back, take stretching breaks every 30–60 minutes.
Too Much Screen Time on Your Phone or Tablet
“Text neck” is real. Constantly looking down at your phone creates a forward tilt in your spine, putting stress on your neck and upper back.
Quick fix: bring your phone up to eye level, use a stand for tablets, stretch your neck and shoulders regularly.
Sleeping on an Unsupportive Mattress
If you wake up stiff or sore, your mattress might be to blame. Over time, mattresses lose support, especially if they’re more than 8–10 years old.
Quick fix: use a medium-firm mattress for better back support, sleep on your side with a pillow between your knees, avoid sleeping on your stomach (which can strain your spine).
Lifting Incorrectly — or Not at All
Whether you’re moving boxes or picking up a child, lifting with your back instead of your legs is a leading cause of injury.
Quick fix: bend at the knees, not the waist; keep objects close to your body, avoid twisting your torso while lifting.
Ignoring Stress and Tension
Your body holds onto stress — and that often shows up as tight shoulders, a clenched jaw, or lower back pain.
Quick fix: practice deep breathing or meditation, try yoga or light stretching, get regular movement throughout the day.
When Should You See a Pain Specialist?
If your back pain: lasts more than a few weeks, interferes with sleep or work, is accompanied by numbness or tingling, doesn’t respond to basic at-home treatments.
Everyday habits matter. The good news? You can take control of your back health with a few mindful changes. But if the pain is ongoing, it may be time to consult a specialist who can get to the root of the problem.
Need Back Pain Relief in Jacksonville?
At Emed, we specialize in treating chronic and acute back pain with personalized, affordable care — even if you don’t have insurance.
To get personalized guidance and support to manage your health effectively, consider making an appointment with Emed Multispecialty Group today. By staying informed, proactive, and engaged with your healthcare team, you can navigate these challenges and lead a healthy, fulfilling life.