Daily Habits That May Be Making Your Back Pain Worse

A woman holds her lower back, experiencing pain.

Back pain is one of the most common orthopedic issues affecting people of all ages. While injuries or medical conditions may be the cause, your daily habits could be silently worsening the problem. If you're searching for lasting back pain relief in Mumbai, it’s essential to recognize these triggers and make small lifestyle changes.

In this article, Dr. Mayur Rabhadiya, a trusted orthopedic doctor in Ghatkopar, shares common habits that may be contributing to your lower back pain and how to correct them.

1. Poor Posture – The Silent Culprit

Sitting for long hours at your desk or slouching while using your phone can strain your spine. This posture imbalance can lead to chronic lower back pain.

Tip: Sit with your back straight, feet flat on the floor, and screen at eye level. Try standing or stretching every 30–60 minutes.

2. Lack of Physical Activity

A sedentary lifestyle weakens your core and back muscles, making your spine more vulnerable to stress and pain.

Tip: Include low-impact exercises like walking, swimming, or yoga in your routine. Strengthening your core helps stabilize your spine.

3. Incorrect Lifting Technique

Lifting heavy objects the wrong way can trigger acute back pain or lead to disc injuries.

Tip: Always bend at your knees and lift with your legs, not your back. Keep the load close to your body.

4. Using the Wrong Mattress or Pillow

Sleeping on a soft, unsupportive mattress or an overstuffed pillow can misalign your spine and worsen back pain.

Tip: Use a firm mattress and a pillow that supports the natural curve of your neck and spine.

5. Skipping Stretching or Warm-Ups

Jumping into physical activity without warming up can strain your back muscles and joints.

Tip: Spend 5–10 minutes doing light stretches before any exercise to loosen up your back.

6. Carrying Heavy Bags

Shoulder bags or backpacks overloaded with laptops or groceries can strain one side of your spine.

Tip: Use both straps if carrying a backpack or switch sides frequently if using a shoulder bag.

7. Ignoring Early Signs of Back Pain

Many people ignore minor back discomfort until it becomes severe. Early intervention can prevent chronic conditions.

Tip: If your back pain persists for more than a week, consult a specialist for an evaluation.

🏥 Looking for Expert Back Pain Treatment in Mumbai?

Dr. Mayur Rabhadiya at Advanced Joint Care Center, Ghatkopar, offers both non-surgical and advanced solutions for back pain, spine conditions, and posture-related issues. Personalized treatment plans include physiotherapy, PRP therapy, lifestyle modifications, and more.

Don’t let small habits turn into big problems.Book your consultation with a leading back pain specialist in Mumbai today and take the first step towards pain-free living.

👉 Contact Advanced Joint Care Center | 📍 Ghatkopar, Mumbai