6 Harmful Habits That Hurt Your Spine

The spine in our body gives structure and support and is made up of 33 individual bones that interlock to form the spinal column. Our spine gives us the ability to stand up straight, supporting our entire body, so make sure that you take good care of your spine. The bad news is that there were 1.36 million spinal procedures in 2021 alone in the United States, and an estimated 3.2 million more in 2023 and 2024.

The severity of this spinal injury varies somewhat depending on your state and county, but no matter where you are, spinal issues are common. This issue is particularly relevant to caregivers, as caregiving tasks can easily place pressure on your spine (including anything that involves lifting or twisting). Seniors too may develop spinal issues as they age. Underlying health conditions and injury can both play an issue in such problems.

While physical location doesn’t dramatically change the risk of spine injury, it does influence treatment options. For example, for New Jerseyans, one option is Maxim Spine in New Jersey. The experts here give all the advice and precautions necessary for a healthy spine. Similar experts and services can be found in other states as well.

Life would be a disaster without our spine. Even damage to it can lead to limited movement and decreased quality of life. Unfortunately, people’s daily habits unknowingly contribute to problems with their spine, leading to discomfort, pain, and serious injuries.

Thankfully, there are ways to decrease the risk of spinal injury. Part of doing so is to be aware of the various habits that can hurt the spine and increase your risk of injury. Recognizing such issues allows people to take proactive steps to protect their spine and keep a healthy spine. The following areas can make a big difference.

Habits That May Hurt Your Spine

Poor Posture

Poor posture might be one of the leading reasons why people have spinal issues. Slouching while sitting at a table or hunching over a smartphone strains the spine without the person knowing it. Improper posture puts pressure on the supporting muscles and ligaments that support the bones and will lead to misalignment of the vertebrae, herniated discs, and sciatica.

To fight poor posture, people should practice sitting up straight with shoulders back, chin parallel to the ground, and feet flat on the floor while sitting or standing.

When you first try such practices, you may find that you need to correct your posture all the time. However, over time, good posture becomes more automatic and requires less effort.

Sitting for Long Periods of Time

The digital age we live in now contributes to our overall health and well-being. Technology, computers, and the internet keep us stuck in our seats for long periods of time. Some even go for a straight 8 hours working in front of a computer with few breaks.

If a person sits for a long time without standing up and taking breaks, poor posture comes in, putting pressure on the spine, especially the lumbar region. This habit leads to muscle stiffness, less flexibility, and the risk of developing degenerative disc disease. Never forget to take regular breaks, do some stretches, stand and walk around, and break the bad habit.

Not Practicing Proper Lifting Techniques

There are proper ways of lifting objects to avoid injuries, and the correct techniques will keep you away from strains and sprains. When lifting heavy objects, make sure to bend your knees, keep your back straight, and use leg muscles to lift rather than just relying on your back.

Also, make sure not to twist your spine while lifting heavy items. Following these steps will keep you from getting hurt and the risk of spinal injury.

This area is especially relevant to caregivers, who may be helping the senior to lift or transfer the senior. Such assistance can easily lead to spinal strain or even injury.

A Lifestyle of Always Being Stationary

Many people tend to stay home, watch a movie, sit by the fire, slouch on the couch, and watch TV as part of their daily routine. This is a particular problem for seniors, as those with mobility issues may not be able to easily leave the home or even exercise. Plus, aging and retirement can leave seniors with fewer options for enjoying themselves.  

Remember, exercise is important for the body because it strengthens the muscles, boosts energy, reduces weight and maintains blood pressure. People who do not exercise tend to have poor posture, are non-active, and have poor overall health.

Exercise helps the muscles that support your spine. If these muscles are weak, the risk of spinal injury could be high. Move away from being a stationary person because, if not, chronic back pain and other spinal conditions could be knocking at your door.

Smoking

Often overlooked, smoking can have negative effects on spinal health. Nicotine and other harmful chemicals in cigarettes restrict blood flow to the spine, impairing its ability to receive essential nutrients and oxygen. Smoking accelerates the breakdown of spinal discs, increasing the risk of disc degeneration and associated pain.

Quitting smoking not only benefits overall health but also promotes spinal wellness and reduces the risk of developing spine-related disorders.

Excessive Screen Time

Screen time is a term used for activities done in front of a TV, computer, gadget, or smartphone.

The introduction of advanced smartphones, tablets, and computers has led to a significant increase in screen time for many individuals, often resulting in poor posture and neck strain. Constantly tilting the head forward to view screens places added pressure on the cervical spine, leading to muscle tension, headaches, and neck pain.

To prevent bad effects, it’s important to maintain proper posture when using electronic devices, such as holding screens at eye level and taking frequent breaks to stretch and rest the neck muscles.

People who use computers regularly, including caregivers who work from home, should pay close attention to their posture. You may need an ergonomic setup to ensure your monitor, keyboard, and chair are all positioned in a way that promotes good posture.

Addressing These Habits

Protecting the spine from harm involves knowing and addressing everyday habits that can contribute to spinal problems.

By practicing good posture, staying physically active, avoiding prolonged sitting, lifting objects properly, quitting smoking, and reducing excessive screen time, individuals can safeguard their spinal health and enjoy a pain-free lifestyle for years to come.

When thinking about spinal health, start by considering which areas are likely to be an issue. Do you engage in any activities that might cause spinal damage? What can you do to protect yourself? Can you change your posture? Should you look for other activities? Should you be more active?

Spine Health for Seniors

Issues relating to spending too much time without moving are most relevant to seniors, especially those who do not leave the home much. Some may even spend a long time each day simply sitting and staring at the television – a behavior that could be the result of depression.

The risk of spine problems may be worse for seniors with an underlying health condition and those who don’t get much exercise. Simply encouraging the senior to go out a little more, take breaks, and stretch could have a noticeable effect on spine pain.

It’s also worth talking to their doctor to determine whether there are any underlying factors that could be making the issue worse. You should talk about mental health challenges like depression as well, as these can strongly influence behavior and often need treatment.

Spine Health for Caregivers

Things are different for caregivers. Most caregivers won’t be sitting for long periods without moving (we often find the reverse, that we have little time to stop and rest). However, caregiving often requires lifting seniors or helping them to stand. Such movements can easily cause spine injuries, especially if the correct techniques aren’t followed.

Because of this, caregivers need to be ultra-cautious with any lifting they engage in.

If you’re going to be lifting your loved one at all or helping them transition from sitting to standing, get advice about safe lifting techniques. Ideally, you would find in-person lifting training. This way, you can ask questions about your specific situation and have an expert see whether your techniques are correct.

Such in-person training courses aren’t as common as you might expect and might not be available when you need them. If that’s the case, look for online education instead, such as the YouTube video below.

When looking for such education and training, make sure the information comes from a reputable source (like the options featured in our National Caregiver Events Directory). The information should also be as specific as possible.

As part of the process, you’ll need to think about how the advised techniques apply to your specific situation. After all, the best techniques will vary depending on a variety of factors. For example, can the senior stand on their own or do they need assistance? Can they bear some weight or none at all? How heavy are they? Are they generally cooperative?

These differences will all impact the safest techniques for your spine.