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In this episode, Dr. Wittwer of By Design Chiropractic in Ponderay, Idaho breaks down the everyday habits that contribute to back pain and, more importantly, how to change them.
Most people assume back pain is random or inevitable, but Dr. Wittwer explains how the way you sit, move, and sleep plays a huge role in whether pain ever develops in the first place.
Whether you are dealing with occasional stiffness or just want to stay ahead of problems, this episode gives you practical, actionable steps you can start using today to protect your spine and feel better long term.
Hey there, welcome back. I’m so glad you’re tuning in today. I’m Doctor Wittwer with By Design Chiropractic here in Ponderay, Idaho, and today we’re talking about something that affects so many people I see in my office every single week. Back pain. Specifically, how to prevent it before it ever becomes a problem.
Now here’s the thing. Most people think back pain just… happens to them. Like it comes out of nowhere. But in reality, the way you move, sit, sleep, and go about your day has a huge influence on whether your back stays healthy or starts breaking down over time. The good news? A few simple daily habits can make a world of difference. So let’s get into it.
First, let’s talk about movement. You know what I hear a lot? People say, “Doctor Wittwer, I sit at a desk all day, what can I do?” And my answer is almost always the same. Move more often. Not necessarily harder or longer, just more often. When you sit for long stretches of time, the muscles that support your spine get tired and start to switch off. The joints in your lower back get compressed. And over time, that adds up.
Here’s a simple habit that really works. Set a reminder on your phone for every thirty to forty-five minutes while you’re at work. When it goes off, stand up. Take a short walk. Do a few gentle stretches. Even sixty seconds of movement helps reset your posture and gives your spine a little relief. It sounds almost too simple, but I promise you, it works.
Now let’s talk about posture, because this one is huge. A lot of us have developed habits over the years, slouching at the computer, craning our necks down at our phones, sitting with one leg tucked under us. These positions put uneven stress on the spine, and over time, that stress builds up. It doesn’t hurt right away. That’s actually the tricky part. By the time it does start to hurt, the problem has usually been developing for a while.
Here’s what I want you to try. When you’re sitting, think about stacking your ears over your shoulders, and your shoulders over your hips. Keep your feet flat on the floor. And when you’re on your phone, try to bring the phone up to eye level instead of dropping your chin down. It feels a little awkward at first, but your spine will thank you for it.
The third habit I want to share with you today is one people often overlook, and that’s sleep position and your mattress setup. A lot of the patients I see have been sleeping on an old mattress, or in a position that’s been quietly stressing their spine every single night for years. If you’re waking up stiff or sore, that’s a signal worth paying attention to.
Generally speaking, sleeping on your side with a pillow between your knees is a great position for keeping your spine in a neutral alignment. If you prefer sleeping on your back, a pillow under your knees can help reduce pressure on your lower back. And if you’re a stomach sleeper, that’s one habit that’s worth trying to break. It can put a lot of strain on your neck and lower back over time.
Now here’s my practical takeaway for today. Pick just one of these habits to focus on this week. Just one. Either the movement reminder, the posture check, or adjusting how you sleep. You don’t have to overhaul your whole life at once. Small consistent changes are what actually stick.
And if you’re already dealing with some nagging back pain, or if you’ve been wondering whether your spine is in good alignment, I want to encourage you to come on in. We do a thorough evaluation at By Design Chiropractic and we’ll take the time to really understand what’s going on with your body. You don’t have to just live with discomfort. There are answers, and there are solutions.
We’re right here in Ponderay, Idaho, and we would love to take care of you and your family. You can give us a call or find us online to schedule your visit. Thanks so much for spending a few minutes with me today. Take good care of your spine, because it’s the only one you’ve got. We’ll talk again soon.
