One of the most common chronic pains that people experience as they get older is back pain. This is often caused by a fateful back injury. While it’s possible to recover from certain back injuries, others are hard to treat and become a recurring issue throughout one’s life. Don’t want to deal with a permanent bad back? Avoid these 10 back-damaging blunders.

Using Incorrect Form When Lifting

If you’ve ever lifted a barbell before, you may have been instructed to use a congruent form. This involves squatting down, keeping your back straight and lifting from your legs. This isn’t just something that weightlifters do purely to flex their muscles—it’s in fact a safety measure that can prevent serious injuries to your back. And it applies to lifting more than just barbells, but anything heavy from furniture to boxes of books. Fail to use a congruent form, and you could sprain a muscle or herniate a disc. In fact, heavy lifting is the number one cause of these types of injuries! On top of using a congruent form, make sure you know your strength and don’t attempt to lift anything too heavy—know when to ask for help.

Leaning Over a Desk

Poor posture is another common cause of back injuries. Holding your body in awkward positions can put a strain on your spine. A common example is leaning over a desk, which can often cause back pain. Your desk needs to be at a comfortable height when using a computer—ideally in line with your elbows while typing—so that you don’t have to lean forward. A height adjustable chair or height adjustable desk can help you to keep your body upright. It could also be worth investing in an office chair with lumbar support. 

Sleeping on a Broken Mattress

Mattresses can get worn over time and can become uncomfortable to sleep on. This not only leads to a poor night’s sleep, but can also damage your back. If springs start to go or foam starts to wear out, it can lead to a bumpy surface that could cause your spine to become misaligned. Always replace your mattress if it’s starting to get uncomfortable—after 7 years, most regularly used mattresses will already be experiencing wear and tear. 

Overlooking the Importance of Pillows

Another mistake that could have you waking up one morning with back pain is poor pillow practice. This is something many of us are guilty of—depending on your sleeping position, you should be using additional pillows to support your body. This is particularly important as you get older and less supple. Side sleepers should ideally sleep with one pillow under their head and one between their legs. Front sleepers should sleep with one pillow under their head and one under their pelvis. Back sleepers should sleep with one thick or two slim pillows beneath their head and preferably one pillow beneath the knees. This guide offers more pillow tips.

Wearing Poorly Fitted Shoes

Poorly fitted shoes won’t just damage your feet, but could also damage your back. When shoes are too slim or too small, it can impact your posture and your gait. This in turn can put stress on your hips and your spine. If your shoes feel too tight, stop wearing them and get a new pair—you’ll just keep causing damage to your feet and your spine if you continue to wear them.

Carrying a Heavy Bag on One Shoulder

Many bags are designed to be worn on one shoulder. If these bags are very heavy, they can end up causing strain on one side of your body. Not only can your shoulder take a toll, but it can put pressure on the spine. It’s advisable to regularly switch shoulders when carrying a heavy one strap bag—if you continuously carry it on the same shoulder every day for long periods, you’ll quickly start to develop a back ache. 

Bad Driving Habits

A lot of back injuries are caused by road accidents. Even a small collision can send a shock through your spine and cause an injury. Avoid pessimistic habits like excessive speeding, tailgating, smartphone use while driving or driving under the influence—all of which can increase your risk of getting into an accident. Granted, a car accident may not always be your fault, and these can also cause back injuries. Hiring a personal injury attorney to claim compensation is worthwhile in these instances to help you pay for full treatment. If you are in an accident and your back hurts, always get checked over by a doctor as soon as you can.

Not Stretching Before a Workout

Stretching helps to prepare your muscles for exercise. If you don’t stretch, your muscles could still be tight, making it easier to accidentally pull a muscle if you accidentally twist too quickly or extend your arm too far. Aside from workouts, it may even be worth stretching before you carry out physical work—such as DIY, gardening or lifting objects—as these tasks can be more strenuous than many of us realize.

Ignoring Aches

The human body is good at warning us if an injury is about to occur. If you’re doing an activity or sitting at your desk and you start to feel your back getting sore, don’t ignore this pain—this is the warning sign! Taking a break from what you’re doing to either rest or stand up could help to prevent an injury. Alternatively, work out what you can do to change your posture to prevent this pain. 

Being Inactive

Lack of exercise leads to weak muscles and bones. It can also lead to weight gain, which can put a strain on your spine. This can all make you more prone to an injury. Make a point of incorporating some physical activity into every day. Even if you already have a bad back, try to stay active. Lying in bed is often the worst thing you can do for back pain, as it causes muscles to seize up and become more painful.