Affinity Health, a leading provider of high-quality health cover, is raising awareness about everyday habits that can lead to neck and back pain this World Spine Day (16 October).

Most of us do not think about our spine until it starts to hurt. Yet it supports us through almost everything we do each day – from sitting and standing to walking, bending, lifting, and carrying.

Back pain can sometimes start after an injury, but it can also build up slowly. You may first notice a stiff neck, aching shoulders, or lower back pain after a long day. Small changes in how you move and work can help prevent the problem from worsening.

“Lower back pain is the leading cause of disability worldwide, according to the World Health Organization, and it is easy to see how it can make it difficult to work, sleep, exercise, or complete daily tasks,” says Murray Hewlett, CEO of Affinity Health.

“We believe simple changes, such as moving regularly, lifting carefully, and not staying in one position for too long, are worth building into daily routines, as they may help people look after their backs .”

These eight everyday habits may be putting more pressure on your back than you realise.

1. Spending Hours in a Chair

Sitting for a long time can leave your back stiff and your muscles tired. This includes sitting behind a desk, driving a taxi, working at a till, sewing, gaming, or watching television.

There is no need to sit perfectly straight all day. The important thing is to avoid staying in the same position for too long. Get up, stretch, or walk around when you can. Keep your feet on the floor and place a small cushion behind your lower back if the chair offers little support.

2. Looking Down at Your Phone

It is easy to lose track of time while reading messages or watching videos. However, keeping your head bent forward for long periods can strain your neck, shoulders, and upper back.

Try holding your phone higher instead of dropping your head towards it. Relax your shoulders and give your eyes, neck, and hands regular breaks.

3. Lifting with Your Back

Lifting a child, bucket of water, bag of groceries, gas cylinder, or heavy box in the wrong way can cause sudden pain. Move close to the item before lifting it. Bend your hips and knees, keep the load close to your body, and stand up carefully. Do not bend and twist at the same time. Turn your whole body by moving your feet.

4. Carrying Everything on One Side

A heavy handbag, schoolbag, toolbox, or laptop bag can pull your body to one side. Doing this every day may tire the muscles in your neck, shoulders, and back.

Remove anything you do not need and change sides regularly. A backpack is often a better choice because it shares the weight across both shoulders, but both straps should be used.

5. Hardly Moving During the Day

Rest may feel like the answer when your back aches, but too little movement can make your supporting muscles weaker. This may leave your back more likely to become stiff or sore.

Walking is a simple and affordable way to stay active. Gentle stretching and exercises that strengthen the stomach, hips, and back can also help. Start slowly, especially if you have not exercised recently.

6. Doing Too Much Exercise Too Soon

Going straight into a hard workout, lifting weights that are too heavy, or exercising with poor technique can strain your back, especially after a long break.

Warm up, use the correct technique, and increase the weight or intensity slowly. Stop if you feel sharp or worsening pain. Trying to push through it could make the injury worse.

7. Smoking

Smoking is not only harmful to your lungs; it can also reduce blood flow to the spine, weaken bones, and increase the risk of back pain. Regular coughing can also place extra strain on a sore back.

Quitting is not easy, so ask a doctor or nurse about the support available.

8. Not Looking After Your Weight and Sleep

Extra body weight can add pressure to the lower back, while poor sleep may make pain feel worse and leave muscles tense.

Eat balanced meals, stay active, and choose a sleeping position that supports your back. If you sleep on your side, place a pillow between your knees. If you sleep on your back, try putting one beneath your knees.

Conclusion

Your spine works hard every day, but looking after it does not need to be expensive or complicated. Moving regularly, carrying lighter loads, lifting carefully, and exercising safely can all help protect your back. It is generally recommended to seek medical help if back pain is accompanied by weakness in the legs, difficulty walking, numbness around the buttocks or private parts, or loss of bladder or bowel control. Back pain accompanied by a fever or unexplained weight loss should also be checked. Affinity Health can help members seek advice about ongoing neck or back pain through its 24/7 Telephonic Medical Consulting Hotline and managed GP consultations available on the Day-to-Day Plan

About Affinity Health

Affinity Health is South Africa’s leading health cover provider, offering you a range of options at affordable rates, including access to the widest national provider network. We understand the importance of having medical insurance that meets your needs, budget, and lifestyle. Our healthcare products are designed to protect you and your family when it matters the most. We strive to give our members peace of mind and the highest standard of service. For more information, follow us on Facebook, Instagram and X.