Forward Omaha Physical Therapy
5 Everyday Habits That Could Be Making Your Pain Worse
When we think about pain, we often picture a sudden injury or a serious medical issue. But in reality, some of the most common sources of chronic discomfort are rooted in our everyday habits. At New Horizons, we work with countless patients whose pain developed gradually—often caused by small actions repeated over time. The good news? These habits can be unlearned and replaced with healthier ones. Here are five seemingly innocent things you might be doing daily that could actually be making your pain worse—and what to do about them.
1. Sitting for Long Periods
Whether you work a desk job, drive frequently, or spend time relaxing on the couch, prolonged sitting puts stress on your spine, hips, and shoulders. Sitting for hours without movement can weaken core muscles, decrease circulation, and encourage poor posture—especially if you’re slouched or leaning to one side.
What to do instead: Aim to stand up and stretch at least once every hour. Short walks, standing desks, and posture supports can help you stay aligned and mobile. Pay attention to how you’re sitting: your feet should be flat on the floor, your back supported, and your shoulders relaxed. Taking frequent posture breaks makes a significant difference over time.
2. Sleeping in the Wrong Position
Sleep is when your body is supposed to recharge. But if your sleeping posture is off, it can lead to neck stiffness, lower back pain, or even numbness in your arms and legs. Sleeping on your stomach, for instance, forces your neck into a twisted position for hours, while an unsupportive mattress can leave your spine misaligned.
What to do instead: Try to sleep on your back with a small pillow under your knees or on your side with a pillow between your legs. These positions promote spinal alignment and reduce pressure on joints. Consider investing in a quality mattress and supportive pillow—your body will thank you each morning.
3. Overuse of Technology
We’re all glued to our devices—whether it’s scrolling through our phones, working on laptops, or binge-watching shows. Unfortunately, this often leads to “tech neck,” a condition caused by constantly looking down at screens. This posture strains the muscles and ligaments in your neck and upper back, potentially leading to headaches, stiffness, and long-term pain.
What to do instead: Be intentional about how and when you use your devices. Raise screens to eye level and hold your phone at chest height instead of looking down. Take breaks every 20–30 minutes to stretch and realign. For more support, explore posture-focused care at Forward Omaha.
4. Avoiding Physical Activity
When we feel pain, the instinct is often to rest and do nothing. While short-term rest is helpful, long-term inactivity can make things worse. Muscles weaken, joints stiffen, and circulation slows, all of which contribute to more pain—not less.
What to do instead: Incorporate low-impact movement into your day. Walking, gentle stretching, or yoga can keep your body active without increasing pain. If you’re unsure where to begin, working with a physical therapist can provide safe, guided exercises to strengthen and restore function. Forward Omaha’s physical therapy for runners is a great example of how therapy can be personalized—even if you’re not a runner.
5. Ignoring Early Warning Signs
It’s easy to dismiss a little stiffness or soreness as “just getting older” or “no big deal.” But when pain lingers longer than a few days or keeps coming back, it’s your body sending a signal. Ignoring those signals can allow minor issues to become major ones.
What to do instead: Don’t wait until the pain becomes severe. If you’ve had discomfort for more than a week, or if it’s interfering with your daily routine, seek professional guidance. Early intervention with physical therapy can often reverse or slow down conditions before they worsen.
Why Getting Professional Help Matters
While online advice and quick fixes can be tempting, true healing often requires more than generic stretches or rest. At New Horizons, we take a holistic approach to recovery. Our therapists don’t just focus on where you hurt—we assess how your entire body moves, uncover hidden imbalances, and create a treatment plan tailored to your specific needs.
We also understand that healing isn’t one-size-fits-all. Whether you’re recovering from an injury, managing a chronic condition, or simply want to improve your movement, we’re here to guide you every step of the way. If you’re looking for physical therapy in Altamonte Springs, our expert team at New Horizons offers the care and support you need to start feeling better. Learn more through stories and advice on the New Horizons blog.
Final Thoughts
You might not realize it, but your daily habits play a decisive role in how your body feels. The five habits above are prevalent, but with awareness and minor changes, you can take control of your pain instead of letting it control you. If you’re ready to feel stronger, move better, and take proactive steps toward long-term wellness, reach out to a trusted provider. With expert support from both New Horizons and Forward Omaha, you can break the cycle of pain and begin your path to better health.
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Dr. Vince Van Haute PT, DPT, CF-L1, CSCS
I’m the owner and founder of Forward Physical Therapy and Performance. I have worked with numerous athletes that participate in CrossFit, weightlifting, yoga, running and more after they’ve been told by multiple healthcare providers that they have to stop doing what they love. As a physical therapist and strength coach for 9+ years, it has been my mission to help active adults get out of pain and move better so that they can perform at their highest potential.