5 Everyday Habits That Could Be Causing Your Low Back Pain (And How to Fix Them)

Low back pain is one of the most common complaints I see in clinic—and often, it creeps in slowly, becoming part of your “normal” until it starts interfering with sleep, work, or just everyday comfort.

The good news? A few simple changes to your routine can make a huge difference. Here’s what I tell my patients when they ask how to prevent low back pain:

1. Move more, sit less

Your spine loves movement. Staying in one position for too long—especially sitting—puts pressure on your lower back and leads to stiffness. Try to get up every 30 minutes for a quick stretch or walk around. Even 30 seconds helps!

2. Invest in a good mattress

You spend a third of your life in bed—make it count. A supportive mattress helps your spine rest in a neutral position and can reduce strain while you sleep. If you wake up stiff or sore, it might be time to rethink your mattress.

3. Watch your daily habits

It's the little things that add up. Repetitive movements like crossing your legs, slouching on the sofa, or perching on the edge of a chair can quietly contribute to back pain over time. Start noticing how you sit, how you stand, and how you move throughout the day.

4. Check your desk setup

Your desk doesn’t need to look like a spaceship, but a few ergonomic tweaks can go a long way. Aim for your screen to be at eye level, your feet flat on the floor, and your arms relaxed by your sides. Your lower back should be supported—use a cushion if needed.

5. Wear good shoes

Your feet are your foundation. Unsupportive shoes (we're looking at you, worn-out trainers and flat sandals) can throw off your alignment and affect your whole posture—including your lower back. Choose shoes that offer proper support and cushioning, especially if you're on your feet all day.

The bottom line?
Low back pain is rarely caused by one big thing. More often, it’s the result of lots of small habits that add up over time. The flipside is—small changes can also add up to relief.

Want help figuring out what’s causing your back pain or how to prevent it? I’d be happy to take a look.