When you think of back pain, you probably picture heavy lifting or poor posture. But the truth is, some of the most common culprits are small, everyday habits you don’t even notice. These unexpected triggers that cause back pain can sneak up on you, leading to stiffness, soreness, or even chronic issues over time.

The good news? Once you know what’s causing the strain, you can make easy adjustments to prevent it. Let’s look at five surprising habits that may be putting your back at risk — and how to fix them.

1. Poorly Adjusted Car Seats

Long drives with your car seat in the wrong position can leave your lower back aching. If your seat is too far back, you’ll slouch. Too close, and you’ll hunch forward. The fix? Adjust your seat so your hips and knees stay level, and use a small cushion for lumbar support.

2. Slouching While Watching Screens or Reading

That cozy movie night or long reading session may secretly strain your spine. Slouching compresses your lower back and tightens muscles. Try sitting with your back supported and shoulders relaxed, or place a pillow behind your lower back to keep your posture in check.

3. Repeated Twisting Without Core Support

Household chores like sweeping, mopping, or gardening often involve twisting motions. Without engaging your core muscles, these movements can overwork your spine. A simple solution is to stabilize your torso and pivot your whole body instead of twisting at the waist.

4. Carrying Uneven Weight

From grocery bags to purses, carrying items on one side of your body can throw your spine off balance. Over time, this uneven weight leads to muscle imbalances and back strain. Try splitting heavy loads into two bags or using a backpack to distribute weight evenly.

5. Ignoring Hydration

Believe it or not, dehydration affects your spinal health. The discs between your vertebrae need water to stay cushioned and flexible. Without enough hydration, they become more prone to wear and tear, leading to pain. Aim to sip water throughout the day to keep your spine happy.

Final Thoughts

Sometimes it’s not the big events but the little daily habits that trigger back pain. By staying mindful of your posture, adjusting your car seat, balancing weight, and keeping hydrated, you can give your spine the support it deserves.

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