After 25 years in practice, we’ve noticed that most pain doesn’t come from big injuries. Instead, it usually builds up from small daily habits.
The way we sit, lift, reach, stand, and move throughout the day places repeated stress on our bodies. When these patterns aren’t ideal, the body compensates, and eventually something starts to hurt.
Five common movement mistakes we see in the clinic, along with some simple ways to fix them.
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Using the Low Back Instead of the Hips
A lot of people bend and lift using their lower back instead of their hips. When the hips don’t help out, the lower back takes on more strain than it should. Over time, this can cause muscle strain, stiffness, and ongoing back pain.
A better approach:
Try to bend forward by hinging at your hips. This lets your hips and glutes help out, instead of putting all the work on your lower back. -
Wearing Shoes That Restrict Natural Toe Movement
Many of today’s shoes are tight at the front and don’t let your toes spread naturally. If your toes can’t move freely, it changes how your foot meets the ground and how pressure moves up through your ankle, knee, and hip. Over time, this can lead to sore feet, balance problems, or changes in your walking.
A better approach:
Choose shoes that give your toes room to move and spread. Look for a wide toe box and a flexible sole so your feet can move as they should. Also, consider trying toe spacers at home. Creating space between the toes can help stretch the feet’s bones, provide relief, and help the feet be in a better position to get stronger. Strong, flexible feet help support your whole body. -
Reaching and Lifting Outside the Shoulder’s Natural Plane
Another common habit is lifting or reaching out to the side or behind you when picking things up. Your shoulder is strongest and safest when your arm moves just a bit forward from your body, in what’s called the scapular plane. If you lift things far out to the side or behind you, your shoulder joint can get strained.
A better approach:
Whenever you can, bring things closer to your body and lift them in front of you, instead of reaching out or twisting. -
Experiencing “Text Neck” From Looking Down at Devices
Phones and tablets have brought a new kind of strain that we see often at Corbett Family Chiropractic. When you tilt your head forward for a long time to look at a screen, your neck and upper back have to support much more weight, which can contribute to neck tension, headaches, and upper back discomfort.
A better approach:
Try to hold your device closer to eye level when you can, and take breaks to gently move and stretch your neck during the day. For a simple stretch, tuck your chin in and slowly tilt your head toward one shoulder until you feel a gentle stretch on the side of your neck. Hold for a few seconds, then switch sides. Move slowly and stop if you feel any pain. -
Staying in Staying in One Position Too Long
Our bodies are made to move, not to stay still for long stretches. Sitting, standing, or working in the same position for too long puts steady stress on your muscles and joints. A lot of people feel stiff or uncomfortable just from staying in one spot too long.
A better approach:
Try to change your position often during the day. Take a quick movement break every 30 to 60 minutes, even if it’s just for a minute or two. These short breaks can help your body feel better and ease tension.
After 25 years of helping people move and feel better, we’ve learned one thing: small daily habits really matter. Often, making small changes to how we move, lift, sit, and use our devices can make a big difference in how our bodies feel over time. If you’re dealing with ongoing discomfort or have questions about your movement habits, we are always happy to help you find solutions that work for you. Give us a call to book your appointment!