Everyday Movements That Can Hurt You (And How to Do Them Right!)

Many of the movements we do every single day—standing, sitting, lifting, even talking on the phone—can put unnecessary strain on our bodies if done incorrectly. Over time, these small habits can lead to chronic pain, stiffness, and even injury. The good news? A few simple adjustments can make all the difference in protecting your spine, joints, and muscles.

Here’s how to move smarter and keep your body in optimal health.

Standing: Posture, Posture, Posture!

✔ Keep your chin up and shoulders back—avoid slouching.
✔ If standing for long periods, wear supportive shoes to reduce strain.
✔ Shift weight between your feet occasionally to prevent fatigue.

Working at a Desk: The 20-Minute Rule

✔ Get up and stretch every 20 minutes to improve circulation.
✔ Use a chair that supports your lower back and sit so your feet rest flat on the floor with knees at a 90-degree angle.
✔ Keep your screen at eye level—looking down at your monitor strains the neck and shoulders.

Sitting: Support Your Spine

✔ Choose a chair with proper back support and sit with your feet flat on the floor.
✔ Avoid crossing your legs—it can cause hip misalignment and poor circulation.
✔ If sitting for long periods, stand up and stretch regularly to prevent stiffness.

Lifting: Protect Your Back

✔ Always bend at the knees, not the waist.
✔ Keep the object close to your body while lifting.
✔ Avoid twisting while carrying heavy objects—turn your entire body instead.

Everyday Physical Activity: Warm Up First

✔ Even light activities like gardening, playing with your kids, or housework can lead to strain if you aren’t warmed up.
✔ Take a few minutes to stretch and move before engaging in physical tasks.
✔ Use proper body mechanics—for example, avoid hunching while pushing a lawnmower.

Talking on the Phone: Avoid the “Neck Cradle”

✔ Use a headset or speakerphone to prevent strain.
✔ Holding the phone between your ear and shoulder can cause neck and upper back pain.

Resting & Sleeping: Support Your Spine

✔ Choose a pillow that supports your neck’s natural curve.
✔ Avoid sleeping on your stomach—it can strain your lower back and neck.
✔ If watching TV or reading in bed, use pillows for support to keep your spine aligned.

Small Changes, Big Impact!

By making these simple adjustments to your daily movements, you can reduce pain, prevent injuries, and improve your overall posture and well-being. If you’re already experiencing discomfort, chiropractic care can help restore alignment and relieve tension.