Back pain is one of the most common health complaints in Australia, and often, it’s our everyday habits that contribute to it. Whether you’re sitting too long, slouching at your desk, or lifting incorrectly, these small actions can build up and lead to chronic discomfort. At Melville Wellness Centre, our experienced chiropractors in Melville regularly help patients across Perth identify and break these bad back habits to improve posture, mobility, and overall wellbeing.
If you're experiencing stiffness, tightness, or recurring back issues, here are some simple but effective ways to start changing your habits today.
1. Stop Slouching—Sit Up Straight
Poor posture while sitting is one of the most common contributors to back pain. Slouching compresses the spine and puts pressure on your lower back. Try sitting with your feet flat on the floor, knees at a 90-degree angle, and your back supported by the chair.
Set a reminder every 30–60 minutes to check your posture and gently stretch. If you work at a desk, consider an ergonomic chair or speak to a Melville chiropractor about a proper workstation setup.
2. Take Regular Movement Breaks
Whether you’re working at a computer or relaxing in front of the TV, staying in one position too long can cause stiffness and pain. Aim to stand up, stretch, or take a short walk every hour. Your back—and your mind—will thank you.
Regular movement also improves circulation, reduces muscle fatigue, and keeps your spine flexible. Our Perth chiropractic team often recommends specific mobility exercises tailored to your needs.
3. Lift the Right Way
Incorrect lifting techniques can easily lead to muscle strain or injury. Always bend at the knees, keep your back straight, and lift using your legs—not your spine. Avoid twisting your torso while carrying weight, and ask for help with heavier objects.
If lifting or bending causes ongoing pain, it may be time to see a chiropractor in Melville for a postural or spinal assessment.
4. Upgrade Your Mattress and Pillow
A poor-quality mattress or unsupportive pillow can throw your spine out of alignment during sleep. Ideally, your mattress should support the natural curve of your spine, and your pillow should keep your neck aligned with the rest of your body.
Our chiropractors in Perth often provide advice on sleep posture and bedding choices based on your individual spine and sleep style.
5. Be Mindful of Your Daily Habits
Simple habits—like carrying a heavy bag on one shoulder, cradling your phone between your ear and shoulder, or standing with your weight on one leg—can throw off your spinal alignment over time. Start becoming more aware of how you move and carry yourself each day.
Support from a Chiropractor in Melville
Breaking bad back habits takes time and consistency, but professional guidance can help fast-track your progress. At Melville Wellness Centre, our chiropractic team in Perth offers personalised care plans to help improve spinal health, reduce pain, and teach you better movement patterns for long-term wellbeing.
If your back is giving you trouble, don’t wait—book an appointment with a Melville chiropractor today and take the first step towards a stronger, healthier back.
