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Maintaining certain daily habits might seem harmless at first, but over time, they can lead to pain, mobility loss, and even serious injuries. Many people who exercise or are used to physical activities might be surprised by persistent discomfort, even when performing activities correctly. However, these aches may be more related to small everyday habits than exercise itself.
Simple movements we make while working, relaxing, or doing household tasks can be the source of muscle and joint pain without us realizing it. Physical therapist Kellen Scantlebury, founder of Fit Club NY, points out that many of these practices are automatic, making it hard to notice the risks. Scantlebury and other physical therapy experts compiled a list of six common habits that, when adjusted, can significantly improve your well-being. Let’s understand each of these habits and how to adapt them.
Tilting Your Head to Look at Your Phone
Most people tilt their head down to use their phone, a habit so common it’s called “tech neck.” While seemingly harmless, this posture can cause neck, jaw, and even headaches over time.
How to fix it: Hold your phone at eye level and avoid bending your neck. Imagine you’re taking a photo to keep your device in the right position. Also, align your ears with the center of your shoulders to prevent unnecessary strain.
Relaxing with Slouched Shoulders
Many people relax on the couch or work on a laptop with their shoulders slumped forward, which can overstretch and strain tendons and ligaments, especially over time.
How to fix it: When sitting, keep your elbows close to your body and palms facing up. Then rotate your palms outward, which puts your shoulders in a neutral position and reduces the risk of injury.
Always Crossing the Same Leg Over the Other
Crossing your legs is a common habit, but if you always cross the same leg, you may create hip imbalances. Over time, this limits mobility and increases the risk of injury.
How to fix it: Try to keep both feet on the ground with knees aligned with your hips. If you still prefer to cross your legs, switch sides to maintain balance.
Keeping Pelvis Tilted and Abs Constantly Engaged
Upright posture is often encouraged in exercise classes, but carrying it into daily life can be counterproductive. Keeping your abs engaged and pelvis tilted constantly strains the lower back, which naturally has a slight curve.
How to fix it: Practice the “cat and cow” exercise, alternating between arching and rounding your spine. This helps find a neutral and comfortable position for the lower back.
Cycling with the Seat Too Low
Riding a bike with the seat too low puts improper pressure on the hips and knees, leading to joint pain and wear.
How to fix it: Adjust the seat to hip height or slightly above, ensuring your legs are slightly bent at the lowest point of pedaling to reduce joint stress.
Sleeping on Your Stomach
While sleeping on your stomach may seem comfortable, this position forces your head to turn to one side, creating muscle imbalances and spinal misalignment.
How to fix it: Try sleeping on your side or back, allowing your spine and neck to remain aligned. This adjustment may feel uncomfortable initially, but over time, your body will adapt to the new posture.
Take Care of Your Movements and Posture
Maintaining good posture and body movements is essential for health and preventing pain, but it’s not about being rigid all the time. Moving your body frequently and in different positions is the best way to avoid discomfort and preserve health. Making these small adjustments daily can greatly reduce the risk of injuries and contribute to a more balanced, healthy body.
