6 surprising things hurting your back that can cause irreversible damage

It’s quite disc-ouraging, really.

Most Americans will experience back pain at some point — and many times it’s not a result of injury or illness. Seemingly simple, everyday tasks can cause or exacerbate back pain by placing undue stress on the spine and surrounding muscles.

“We are seeing many patients present with pain after/during activities because of common spinal mistakes,” orthopedic spine surgeon Nicholas Clark of the Hospital for Special Surgery at NCH, which opened last month in Naples, Florida, told The Post.

“While these issues may seem harmless,” he added, “significant issues can arise over time.”

Clark shares six surprisingly subtle habits to break — before they break you.

Slouching while sitting

“Many people don’t notice their posture until pain emerges, as slouching feels comfortable initially,” Clark said. “Prolonged sitting, especially without ergonomic chairs or conscious effort, makes it a default habit.”

The spine has natural curves in the neck, mid-back and lower back that help distribute the impact from activities like running and jumping, maintain balance, allow for flexible movement like bending and twisting and protect the spinal cord.

Slouching or hunching forward while sitting — which often happens while working at a desk, gaming or using a phone — can increase pressure on spinal discs and overwork supporting muscles and ligaments.

“Consistent poor posture can cause conditions like forward head posture, kyphosis (irregular forward tilting of the upper back) or herniated discs,” Clark explained.

“It also sets the stage for injury during sudden movements, as weakened muscles can’t stabilize the spine effectively.”

While exercise strengthens core and back muscles, Clark notes that even “active” people can experience back pain because poor posture during routine activities is still stressful to the body.

Using a phone or tablet too much

“Device use is so ingrained that people don’t notice their posture or the hours spent looking down,” Clark said.

“Many assume only prolonged computer use is harmful, not realizing phones and tablets are equally, if not more, damaging.”

Clark cautions that even using a phone for short amounts of time “adds up, making this a sneaky contributor to back issues for all ages.”

When your head tilts forward to read an electronic device, a move known as “tech neck,” the muscles and ligaments in the neck have to work harder to support the weight of the head.

Over time, this stress can lead to chronic back pain, cervical disc degeneration, stiffness, headaches and long-term changes in spinal alignment.

“It also increases injury risk by weakening neck and back muscles over time,” Clark shared.

“This can lead to a herniated disc in the neck, which may lead to severe neck and arm pain, numbness and tingling or weakness.”

Carrying heavy objects incorrectly

“People often underestimate the cumulative weight of daily items (laptops, books, water bottles) or carry bags out of habit without considering posture,” Clark said.

“Single-shoulder carrying is convenient, so the harm goes unnoticed until pain appears.”

The weight of a heavy backpack or purse on one shoulder creates an uneven load.

The trapezius, rhomboids and lumbar muscles on that side of the body work harder and potentially become stronger than the muscles on the other side.

“Persistent uneven loading can lead to muscle imbalances, which may lead to scoliosis-like spinal curvature or chronic shoulder and back pain,” Clark said. “It also heightens injury risk, including herniated discs, during lifting or twisting motions.”

Clark warns that bags that weigh just 5 or 10 pounds can cause damage over time, especially among children and commuters.

Lifting items improperly

And before you grab that bowling bag or bulging carry-on, consider your form.

Clark recommends squatting, keeping the back straight and using leg strength to lift the item.

“Bending at the waist to lift objects, even light ones, places excessive force on the lower back’s muscles, ligaments and discs,” he said.

“This can strain the lumbar spine or cause acute injuries like disc herniations, especially if twisting is involved.”

Small, frequent lifts of your young child can be as damaging as heavy lifts if done incorrectly, Clark advised.

Improper technique can weaken the outer layer of intervertebral discs and the bones of the vertebrae, potentially leading to stress fractures and other debilitating injuries that may require surgery to fix.

“The harm feels minor until a serious injury occurs, such as a herniated disc, which can lead to severe back and leg pain,” Clark said.

Ignoring core strength

“The core muscles — abdominals, obliques and lower back — act as a natural internal back brace or corset, stabilizing the spine during movement,” Clark said.

“Weak core muscles force the spine to take on more load, straining discs, ligaments and facet joints,” he added. “This is especially problematic during bending, lifting or sudden twists.”

Core strength is vital for even simple activities like standing or walking, so it’s important to train the core to protect the back.

Crunches, planks and bridges are a few examples of these strengthening exercises.

Clark reasoned that some people skip these moves because they associate them with six-pack abs instead of spinal health, while high-achieving athletes and even military personnel may think their daily routines suffice.

“A recent study showed that fighter pilots who performed dedicated physical therapy focusing on core strengthening had significantly less low back pain,” Clark said.

“If it works for remarkably fit fighter pilots, most patients can likely benefit!”

Dismissing minor discomfort as ‘normal’ or temporary

“Mild back pain or stiffness often signals early issues like muscle strain, poor posture or disc stress,” Clark said.

“Ignoring these allows inflammation or minor damage to worsen,” he continued, “potentially escalating into serious conditions like herniated discs or worsening of arthritic changes.”

Occasional soreness that seems manageable may be the first sign of serious spinal problems, Clark noted.

Don’t try to “push through the pain” — see a medical provider to prevent it from becoming a disruption to your daily routine or irreversible damage, such as disc degeneration or chronic arthritic conditions.

“It is never too early to confirm that your minor pain is not a more serious issue,” he said.