4 Things You Might Be Doing Wrong That Lead to Chronic Back Pain (and How to Fix Them)

Chronic back pain is a common issue that can significantly impact your quality of life. Often, everyday habits and activities contribute to this discomfort. Here are four things you might be doing wrong that lead to chronic back pain, along with ways to fix them:

  1. Poor Posture What’s Wrong: Slouching or maintaining poor posture can put excessive strain on your spine and surrounding muscles, leading to chronic back pain.How to Fix It: Focus on maintaining a neutral spine position whether you’re sitting, standing, or walking. Keep your shoulders back, and avoid hunching over your computer or phone. Ergonomic chairs and standing desks can also help promote better posture.
  2. Lack of Exercise What’s Wrong: A sedentary lifestyle can weaken the muscles that support your spine, making it more susceptible to injury and pain.How to Fix It: Incorporate regular physical activity into your routine, focusing on exercises that strengthen your core muscles. Activities like swimming, walking, and yoga can improve your overall fitness and support your back health.
  3. Improper Lifting Techniques What’s Wrong: Lifting heavy objects with your back rather than your legs can cause strain and lead to chronic pain.How to Fix It: Always lift with your legs, not your back. Bend at your knees, keep the object close to your body, and avoid twisting while lifting. If an object is too heavy, ask for help or use assistive devices.
  4. Ignoring Ergonomic Principles What’s Wrong: Using poorly designed furniture or workspaces can force your body into unnatural positions, contributing to chronic pain.How to Fix It: Set up your workspace with ergonomics in mind. Use chairs that support your lower back, keep your monitor at eye level, and ensure that your keyboard and mouse are within easy reach. Take regular breaks to stand, stretch, and move around.


Chronic back pain often results from habits and activities that can be easily corrected. By maintaining good posture, staying active, lifting properly, and setting up ergonomic workspaces, you can significantly reduce your risk of chronic back pain and improve your overall well-being. Remember, small changes in your daily routine can make a big difference in your back health.