You may not notice it right away, but the small choices you make every day—from how you sleep to how you sit—can have a big impact on your spine. Poor habits can strain your muscles, misalign your vertebrae, and lead to long-term pain or stiffness. The good news? A few simple changes can go a long way in protecting your back and improving your overall well-being.

1. Poor Ergonomics at Work

Sitting at a desk all day? If your computer monitor is too low, your chair lacks support, or you hunch forward while typing, you’re placing continuous strain on your spine. Over time, this can cause neck and lower back pain.

Fix it:

Keep your screen at eye level

Use a chair with lumbar support

Sit with both feet flat on the floor

Take stretch breaks every 30–60 minutes

2. Looking Down at Your Phone

We’ve all done it—scrolling for hours with our heads tilted down. But that “tech neck” posture compresses the cervical spine and adds unnecessary weight to your upper back and shoulders.

Fix it:

Hold your phone at eye level

Limit screen time when possible

Use voice-to-text features to reduce strain

3. Sleeping in the Wrong Position

The way you sleep affects how well your spine rests and recovers. Sleeping on your stomach, for example, can twist your neck and misalign your lower back.

Fix it:

Sleep on your back or side with a supportive pillow

Use a pillow between your knees (if side sleeping)

Invest in a mattress that supports your natural spine curves

4. Ignoring Pain and Discomfort

It’s easy to brush off an aching back or a stiff neck, thinking it will go away on its own. But untreated pain can lead to inflammation, joint dysfunction, and chronic issues.

Fix it:

Listen to your body

Don’t delay seeking care

Regular chiropractic adjustments can prevent minor issues from becoming major problems

5. Carrying Heavy Bags or Purses

If you carry a heavy bag on one shoulder, you’re causing imbalance in your spine, shoulders, and hips. Over time, this can lead to misalignment and chronic pain.

Fix it:

Switch sides regularly

Use a backpack with two straps

Lighten your load by carrying only the essentials

Chiropractic Care Supports a Spine-Healthy Lifestyle

At Dr. Ilan Burstein’s chiropractic office in Stamford, we help patients uncover the root causes of their pain and provide natural solutions to correct spinal misalignments. In addition to chiropractic adjustments, we offer personalized lifestyle guidance to help you build better habits for long-term spinal health.

Take the Next Step Toward a Healthier Spine

Your everyday routine doesn’t have to lead to pain. Let us help you move better, feel better, and protect your spine for life.

📍 Dr. Ilan Burstein, DC – Family Chiropractor

6 Wishing Well Ln, Stamford, CT

📞 (203) 325-8112

🌐 www.ilanbursteindc.com

Your spine works hard for you—return the favor with better habits and expert care.