Do you regularly wake up stiff, deal with aching muscles by midday, or feel lower back pain after a long day? Many of our patients in Melbourne are surprised to learn that everyday habits could be contributing to their discomfort.

Here are 3 common habits that might be hurting your back — and what to do about them:

1. Sitting Too Much

Whether it’s at your desk, in traffic, or on the couch — sitting for long periods causes pressure on the spine and weakens your core muscles. Even with perfect posture, your spine needs regular movement to stay healthy.

Fix it: Take standing or walking breaks every 30–60 minutes. A sit-stand desk can make a big difference.

2. Poor Sleep Posture

Your sleeping setup may be affecting your spine more than you think. A too-soft mattress or the wrong pillow height can leave your neck and back unsupported.

Fix it: Choose a supportive pillow that keeps your neck aligned with your spine and try to avoid stomach sleeping, which twists the lower back.

3. Lifting Incorrectly

Lifting heavy (or even light) objects with poor form can put sudden strain on your lower back.

Fix it: Bend your knees, keep the item close to your body, and avoid twisting as you lift.

Need Help With Back Pain?

At Forward Chiropractic, we don’t just treat back pain — we look for the underlying cause and help you build better habits for long-term relief.

👉 Book your consultation today to find out how we can help you move better and feel stronger.

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