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Simple Daily Habits to Prevent Back Pain

  • July 8, 2026

Episode Notes:

In this episode of the Living Wellness Chiropractic podcast, Dr. Reed breaks down one of the most common complaints he and Dr. Jenney see in their Columbia, Maryland practice — back pain — and what you can do to stop it before it starts. From posture tips to movement habits, this episode is packed with practical advice you can start using today. Dr. Reed explains why so many cases of back pain are preventable and how small daily changes can make a big difference over time. Whether you’re dealing with occasional stiffness or trying to stay ahead of chronic discomfort, this episode gives you the tools to take control of your spinal health. Tune in and take the first step toward a healthier, pain-free back with guidance from the team at Living Wellness Chiropractic.

Hey there, and welcome back. You are listening to the Living Wellness Chiropractic podcast, coming to you from right here in Columbia, Maryland. I am Dr. Reed, and today I want to talk about something that affects so many of us — back pain. Specifically, how to prevent it from taking over your life in the first place.

Now, here is the thing. Back pain is one of the most common reasons people come see us. And honestly, a lot of it is preventable. Dr. Jenney and I talk about this with patients every single day. Small, simple habits — done consistently — can make a massive difference in how your spine feels and how you move through life.

So let us get into it.

First up — how you sit matters more than you think. Most of us are sitting for hours every day. At a desk, in the car, on the couch. And when we sit, we tend to slouch forward, rounding the lower back. Over time, that puts a tremendous amount of pressure on the discs in your spine. Here is what I want you to try. When you sit down, think about stacking your ears over your shoulders, and your shoulders over your hips. Your feet should be flat on the floor. Your screen should be roughly at eye level. You do not have to be perfectly stiff and rigid — just aware. Set a timer on your phone if you need to. Every thirty minutes, stand up, take a few steps, reset your posture. That little habit alone can change everything.

Now here is something Dr. Jenney and I both emphasize a lot — movement is medicine. Your spine craves movement. It actually gets its nutrition from movement. When we stay still for too long, the muscles around the spine tighten up, circulation decreases, and things start to ache. So the simple fix? Move more throughout your day. A short walk in the morning. Gentle stretching before bed. Even just rolling your shoulders and taking a few deep breaths at your desk. None of this has to be complicated. Consistency beats intensity every single time.

And the third habit — and this one surprises people — is sleep position. The way you sleep can either help your spine recover overnight or keep it stressed out for eight hours straight. The best positions for your back are either on your side with a pillow between your knees, or on your back with a pillow under your knees. Both of these take pressure off the lower back and let the spine decompress while you rest. Sleeping on your stomach, on the other hand, tends to put the neck and lower back in a twisted position for hours. If you are a stomach sleeper, just try shifting to your side. Give it a week or two and see how you feel.

So to recap — be mindful of how you sit, keep your body moving throughout the day, and check in on how you are sleeping. These are not complicated things. They are small adjustments that add up in a big way.

Now, if you are already dealing with back pain — or if you have been noticing stiffness, tension, or discomfort that keeps coming back — that is a signal worth paying attention to. Dr. Jenney and I are here to help figure out what is actually going on and get you moving and feeling better. We do not believe in masking symptoms. We want to get to the root of it.

If you are in the Columbia, Maryland area and you want to come in for an evaluation, we would love to see you at Living Wellness Chiropractic. You can reach us through our website or give us a call. New patients are always welcome, and we will take the time to actually listen to what you are going through.

Thank you so much for tuning in today. Take care of your spine — it is the only one you have got. And we will see you next time right here on the Living Wellness Chiropractic podcast.