5 bad habits that hurt your spine

This article was written for our sponsor, the North Carolina Chiropractic Association.

Back pain is one of the most prevalent health problems treated by physicians, orthopedists, physical therapists and chiropractors around the world. In fact, back pain is the single leading cause of disability in the world with more than 31 million Americans reported as experiencing low back pain at any given time.

It has a significant impact on quality of life, drives up health care costs and leads to millions of lost work days per year.

With so many Americans leading a sedentary lifestyle filled with hours in front of the computer or TV each day, keeping your spine healthy and happy can be a real challenge, but is extremely important.

Maintaining a healthy spine can prevent nerve damage, osteoarthritis and other musculoskeletal problems that can have a significant impact on your daily life.

Wearing Your Purse or Backpack Improperly

Whatever type of bag you're carrying, try to ensure the weight is being distributed equally across your body.

Bags worn across the shoulder (messenger-style) are great for this. For those who wear backpacks regularly, chiropractor Dr. Jennifer Murphy of Pink Hill Chiropractic in Pink Hill, N.C., encourages people to wear it so the lowest part of the backpack fits nicely along the lower back.

"A lot of kids wear them really loose and they hang, which pulls the body into an extension posture. Or, they go into flexion and put the weight on their back," Murphy said. "Neither option is good for the spine, so making sure you're wearing it properly is key."

Extension posture occurs when the spine extends backward (think yoga pose: cow). Conversely, flexion occurs when the spine extends forward (think yoga pose: cat). Because you want your spine in straight alignment, both are problematic.

"When your spine is in a forward flexion posture or a backward extension, you can't expand your rib cage to get the good, quality deep breaths we need," Murphy explained.

For those who carry purses, those with "wide, adjustable straps are best – and try to keep them light," explained chiropractor Dr. Ricky Sides of Winston-Salem.

"Avoiding heavy items and purging every few days is a great idea to keep the weight down. Another good practice is to switch your carrying arm regularly to distribute the weight across both elbows or shoulders," he added.

Staring Down at Your Phone All Day

"Screens are everywhere. Between your phone and your computer, chances are, you're in forward flexion [bent forward] for a good portion of the day," Murphy said. "This pulls the shoulders forward, which leads to atrophy or muscle weakening in the chest cavity, as well as way too much tension in the upper back and trapezius muscles. Chiropractors call it 'tech neck' and we see it very frequently."

Murphy urged, "Keeping your head up is the best way to avoid problems. If left untreated, tech neck can lead to numbness and tingling in your hands and arms, which causes degeneration or loss of functionality. The longer these symptoms continue, the more likely you are to need a neurosurgeon – and possibly neurosurgery – down the road."

Improper Computer Monitor Placement

Many of us spend anywhere from 6 to 12 hours per day sitting in front of our computers, with little thought given to the ergonomics of our workspace.

"The work environment has become toxic. It's one of the top health crises in the nation," Sides said. "One of the most common solutions that is easy to implement is to position your monitor properly."

He explained, "For ideal spinal health, you should position the monitor directly in front of you, which will prevent you from having to twist or turn your neck to see it. In terms of height, the top of your monitor should be placed right around eye level. Finally, keep your monitor at least one arm's length away from your face, which will allow you view the entire screen without moving your neck."

Sitting On Your Wallet

Men are notorious for carrying thick wallets in their back pockets all day – day in and day out.

"This is basically like sitting on a brick all day, which elevates one part of the pelvis," Murphy said. "Over time, this can cause sciatica, which is pain that radiates down one leg. Sciatica can cause degenerated discs in your back, which can lead to back surgery in the long-run."

Making a simple change such as wearing your wallet in your front pocket can prevent long-term spinal problems.

Forgetting Posture in the Car

Long commutes and road trips can add up to hours in the car each day. Many forget to think about posture when driving or riding in the car.

"The most important thing to do is sit up straight – whether you're driving or riding," Murphy said. "You want both your back and knees at a 90-degree angle at all times. While it can be tempting to recline in your seat, it's not good for your spine to do so."

He added, "If you need something for added comfort, consider getting a lumbar pillow or cushion. These devices actually mold to your back and provide needed support while keeping your spine in proper alignment."

If you find yourself feeling back strains and pains, a chiropractic adjustment can help manipulate your spine back into alignment. Murphy also encourages exercise strategies such as yoga, Tai Chi or pilates – all of which reinforce good posture and help with balance.

This article was written for our sponsor, the North Carolina Chiropractic Association.