When we think about pain, we often blame injuries, aging, or chronic conditions. But according to renowned pain management specialist Jordan Sudberg, many of the aches and discomforts people experience every day are actually caused by seemingly harmless habits.
“Pain isn’t always the result of a major event,” says Sudberg. “Often, it’s the cumulative effect of repetitive behaviors we barely notice—until the discomfort becomes constant.”
In this post, Dr. Sudberg breaks down the everyday routines that could be silently sabotaging your musculoskeletal health—and how to make smarter choices that protect your body and well-being.
1. Poor Posture at Work
Whether you’re working from home or at the office, posture is one of the leading contributors to back, neck, and shoulder pain. “Many people sit for hours in positions that strain their spine without realizing it,” explains Sudberg.
Slouching, craning your neck toward a screen, or crossing your legs for long periods can disrupt spinal alignment. Over time, these positions fatigue your muscles and compress joints and nerves.
Jordan Sudberg’s tip:
“Set a reminder to check your posture every 30 minutes. Sit with your feet flat, hips and knees at 90 degrees, and your screen at eye level. A few small adjustments can prevent chronic pain down the line.”
2. Skipping Movement Breaks
Sitting still for long periods can cause stiffness, circulation issues, and muscle imbalances. Unfortunately, many people go hours without stretching or changing positions.
“Your body was built to move,” says Sudberg. “Remaining in one position too long—even a good one—can lead to pain and dysfunction.”
What to do:
Incorporate micro-movements into your day. Stand up, stretch, walk around, or do a few shoulder rolls every 30–60 minutes. These small movements stimulate blood flow and reduce tension.
3. Improper Lifting Techniques
From carrying groceries to picking up kids or luggage, many people strain their backs by lifting objects incorrectly. Bending at the waist instead of the knees or twisting while holding weight are common mistakes.
“Even lightweight objects can cause damage if you lift with poor mechanics,” warns Sudberg. “It adds up over time and increases your risk of lower back injuries.”
Jordan Sudberg’s advice:
“Always lift with your legs, not your back. Keep the object close to your body, engage your core, and avoid twisting. When in doubt, ask for help.”
4. Using the Wrong Pillow or Mattress
Sleep should be restorative—but if your sleeping setup is misaligned, it can be a hidden source of pain. Pillows that are too high or too low, or mattresses that are too soft or too firm, can create spinal strain during the night.
“I’ve seen patients with chronic neck and back pain that disappeared after they upgraded their pillow,” says Sudberg.
Try this:
Choose a pillow that supports your neck’s natural curve and a mattress that aligns your spine while you sleep. Side sleepers may benefit from a pillow between the knees to reduce hip stress.
5. Carrying Heavy Bags on One Shoulder
Whether it’s a purse, laptop bag, or gym gear, constantly carrying weight on one side of your body can lead to uneven stress on your spine and shoulders.
“Over time, your body compensates with poor alignment, which leads to pain—often on the opposite side of where you carry the bag,” notes Sudberg.
Jordan Sudberg recommends:
Switch sides regularly or use a backpack that distributes weight evenly. Even better, reduce the load when possible.
6. Wearing Unsupportive Shoes
Fashion often comes at the expense of function. High heels, flip-flops, and unsupportive sneakers can all affect gait, posture, and joint health—leading to foot, knee, and back pain.
“Your feet are your foundation,” Sudberg explains. “If they’re not properly supported, everything above them suffers.”
What to look for:
Wear shoes with proper arch support and cushioning, especially if you walk or stand a lot. For chronic issues, custom orthotics may help.
Final Thoughts from Jordan Sudberg
“Pain doesn’t always come from a single traumatic moment—it often comes from daily habits that wear your body down,” Dr. Sudberg emphasizes. “By becoming aware of these small actions and adjusting them, people can prevent a significant amount of discomfort.”
So the next time you feel a twinge in your back or tightness in your shoulders, take a moment to assess your daily routine. You might just discover that prevention is as simple as better posture, smarter movement, and a more ergonomic lifestyle.