Feeling occasional discomfort, stiffness, or even soreness is natural when starting or switching up an exercise routine. But, if you’re not changing your workouts and still experience consistent discomfort, some everyday habits might be at the root of it. It turns out that small, often unnoticed postural and movement habits—how we stand, sit, scroll on our phones, and even sleep—can have lasting impacts on our health and mobility.
Here’s a closer look at some common habits personal trainers and physical therapists wish people would adjust, along with actionable ways to make healthier changes.
1. “Tech Neck” - How You Look at Your Phone
We’re all guilty of craning our necks to check our phones. In fact, this posture issue has become so common it’s got a name: tech neck. Our heads weigh around 11 pounds, but when tilted forward, they place a significantly higher load on the neck muscles—up to 45 pounds of strain at a 45-degree angle! Over time, this added pressure can cause neck pain, tension headaches, and even jaw discomfort.
Simple Fix
Hold your phone at eye level. It might feel awkward in public, but consider it an exercise in spine health. Try to maintain your head in a neutral position, with your ears aligned over your shoulders, and drop your chin slightly to lengthen the back of your neck.
2. Hunching on the Couch or Desk
Slouching on the couch or desk with rounded shoulders is a posture we easily slip into. Unfortunately, this position can overstretch the shoulder’s tendons and ligaments over time. The shoulder joint, being naturally unstable, relies on these structures for stability. When they’re overextended, your risk of shoulder injuries increases.
Simple Fix
Use a quick shoulder reset drill: sit comfortably with elbows tucked into your sides, palms facing up. Rotate your palms outward as far as possible, then bring them back to center. This exercise helps bring your shoulders back into a neutral position, reducing the strain they’re under in a slouched position.
3. Always Crossing the Same Leg
Crossing your legs is a habit many of us develop, often unconsciously. But always crossing the same leg can create muscular imbalances over time, especially in the hips. When you repeatedly position one leg over the other, it can lead to a limited range of motion in your hips, which may trigger pain in the hips or back, eventually affecting overall mobility.
Simple Fix
Try sitting with both feet flat on the floor, knees at hip level, and your sit bones firmly on the chair. Practice this for several weeks, and if you catch yourself wanting to cross your legs, try alternating which leg goes on top. This balanced approach helps to even out hip tension and improve overall posture.
4. Constantly Bracing Your Core
In many fitness classes, you might hear cues to "brace the core" or "flatten your back." While this can be beneficial for targeted exercises, holding this posture outside of a workout can create issues. Flattening your spine removes the natural curve of your lower back, which plays a role in shock absorption and helps support back muscles. When we try to hold a braced posture all day, it can weaken these muscles over time.
Simple Fix
Use a gentle cat-cow movement to find a more neutral spine. Start by arching and rounding your back a few times, gradually reducing the motion until you reach a middle ground. Practicing this can remind your body of its natural alignment and give your muscles a break from unnecessary strain.
5. Biking with a Low Seat Position
Cycling can be a fantastic way to exercise, but having your bike seat too low can place strain on your knees and hips. When your seat is too low, your knees might be above hip level, increasing the risk of knee pain and even cartilage damage. Biking with your seat at the right height can help prevent this.
Simple Fix
To check your bike seat height, position it so it’s roughly at your standing hip height. Your legs should have a slight bend at the bottom of each pedal stroke to ensure efficient movement and reduce stress on your knees and hips. Consider getting your bike professionally fitted if you’re unsure about the setup.
6. Sleeping on Your Stomach
Stomach sleeping feels comfortable to many, but it’s problematic because it forces you to sleep with your head turned to one side, which can create muscle imbalances. Since stomach sleeping also affects your lower back, throwing the spine out of alignment, it’s no surprise that it can contribute to back and neck pain over time.
Simple Fix
Side or back sleeping allows for a more neutral spine and can help reduce pain and stiffness. If switching positions is challenging, try starting by sleeping on your back or side for 20 minutes each night before returning to your stomach if needed. Gradually increasing this time can help retrain your body into a healthier sleeping position.
Personal Trainers Agree, Motion Is Key
The goal here isn’t to become rigidly upright or “perfectly” aligned 24/7. Instead, regular, varied movement is crucial for maintaining mobility and flexibility. When we hold one position for too long, whether standing, sitting, or lying down, our bodies start to adapt in ways that can lead to discomfort.
The best advice? Move often and be mindful of how long you’re in certain postures. Small changes can have significant effects on your fitness and health over time. Whether you’re a fitness enthusiast or new to exercise, making these simple adjustments can help you feel better and reduce injury risk. And remember, your personal trainer or physical therapist is a great resource to help guide you on safe and effective body mechanics that align with your unique goals.
If you're interested in personal training (either in Chapel Hill, NC, or online) please feel free to contact me here: https://www.chapelhillpersonaltrainer.com/
Workouts & Fitness Tips @justinrothpt
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