Everyday Habits That Are Hurting Your Neck and Spine
You don’t have to lift something heavy or be in an accident to develop neck or back pain. In fact, most of the damage we do to our spine doesn’t come from dramatic injuries—it comes from the small, repeated habits we do every day without even realizing it.
At MyBackHub, we work with patients around the world to reduce spine pain without surgery. And time and time again, we see that changing a few daily behaviors can lead to big improvements in how your neck and back feel.
So, what are these hidden culprits? Let’s break down the most common everyday habits that may be hurting your neck and spine—and what to do instead.
1. Looking Down at Your Phone (a.k.a. “Tech Neck”)
We check our phones an average of 96 times a day. And every time you tilt your head forward, your neck muscles have to support the weight of your head—up to 60 lbs of force depending on the angle.
Over time, this causes:
Neck stiffness and pain
Muscle fatigue
Poor posture and rounded shoulders
Try this instead:
Hold your phone at eye level
Take regular breaks and do gentle neck stretches
Practice chin tucks to strengthen deep neck flexors
2. Slouching at Your Desk or on the Couch
Whether you’re working from home or binge-watching TV, poor sitting posture is one of the biggest contributors to spine strain.
A rounded back, slumped shoulders, and forward head posture can cause:
Neck and upper back tension
Lower back pain
Increased spinal compression over time
Try this instead:
Use a chair with lumbar support
Keep your screen at eye level and feet flat on the floor
Set a timer to stand and stretch every 30–60 minutes
3. Sleeping in Awkward Positions
How you sleep matters. Poor sleep posture can place unnecessary stress on your spine, especially your neck and lower back.
Common culprits:
Sleeping on your stomach with your head turned
Using a pillow that’s too flat or too high
Falling asleep on the couch with no support
Try this instead:
Sleep on your side or back with a supportive pillow
Keep your head in neutral alignment—not bent or twisted
Use a pillow between your knees if you sleep on your side to reduce lower back stress
4. Wearing Heavy Bags or Purses on One Shoulder
Carrying a backpack, purse, or tote on the same side every day leads to uneven loading—and your spine feels it.
This habit causes:
Shoulder and neck tension
Spine imbalance
Long-term posture changes
Try this instead:
Use a backpack with both straps to distribute weight evenly
Switch shoulders regularly if using a single strap
Lighten your load whenever possible
5. Ignoring Core Strength
We often think of core strength as a six-pack issue—but in reality, your deep core muscles are essential for supporting your spine and reducing back pain.
A weak core leads to:
Overuse of back and neck muscles
Poor spinal stability during movement
Higher risk of injury from everyday tasks
Try this instead:
Include gentle core activation exercises (planks, bridges, bird dogs) a few times a week
Practice good breathing patterns to engage deep abdominal muscles
Don’t confuse “harder” with “better”—the goal is controlled, consistent movement
6. Holding Stress in Your Shoulders and Neck
Stress doesn’t just affect your mood—it affects your posture and muscle tension. When you're anxious or tense, your shoulders may lift and your neck muscles tighten unconsciously.
Over time, this can contribute to:
Chronic neck and shoulder pain
Headaches
Poor sleep and fatigue
Try this instead:
Incorporate daily stress relief: deep breathing, gentle movement, short walks, or meditation
Do shoulder rolls or neck mobility work during the day
Be mindful of clenching your jaw or lifting your shoulders unconsciously
Final Thoughts
Your spine is incredibly resilient—but it’s also sensitive to the habits you repeat daily. Fortunately, with just a little awareness and a few small changes, you can reduce strain on your neck and back and feel better throughout your day.
At MyBackHub, we help people learn how to care for their spine without surgery or guesswork. If you’re dealing with nagging pain or stiffness, it might be less about a big injury—and more about the little things you do every day.
Your spine supports you. Let’s return the favor.
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About the Author:
Rob Turk, MD, MBA
Chief Medical Advisor, MyBackHub
Rob Turk is the Chief Medical Advisor for MyBackHub, Inc. Dr. Turk has a broad foundation of talent in both medicine and business, previously obtaining his MD at the University of California, San Diego School of Medicine and his MBA at the University of Virginia Darden School of Business. As an entrepreneur and orthopaedic spine surgeon, he has unique and valuable insight on many topics. He is a published author in leading scientific journals such as JBJS and Arthroscopy, has written multiple book chapters, and has been a reviewer for a number of scientific journals. He is passionate about motion preservation and innovation in spine care, health equity, delicious food, and sports.
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