The good news? Once you know what those habits are, you can start changing them today — no complicated workouts or fancy equipment required.

Here are five common everyday habits that might be causing your back pain, and what you can do about each one.

1. Sitting too long (and too still)

Hamilton has a mix of desk workers and commuters — teachers, nurses, tech staff, and tradespeople who spend long hours sitting or driving.
Even the best office chair can’t undo the effects of hours without movement. When you sit too long, the muscles that support your spine get tired and tight, your hips shorten, and your posture gradually slumps forward.

Why it hurts:
Your lower back muscles work overtime to hold you upright. Over time, that constant load leads to stiffness, spasms, and pain that can spread into the hips or neck.

Quick fix: 

• • Stand up or stretch every 30–45 minutes — even 60 seconds helps.

• • Keep your screen at eye level and your hips slightly higher than your knees.

• • On the road? Adjust your seat to a small recline, use lumbar support, and stop to stretch when you can.

Try this: Every hour, stand up, squeeze your glutes 10 times, roll your shoulders, and reach overhead — your spine will thank you.

2. “Weekend warrior” overload

During the week you’re busy. Then Saturday comes, and it’s yard work, hockey, or a long hike up the Escarpment. Sound familiar?
We see this pattern constantly in Hamilton — someone goes from five days of sitting to one intense burst of activity. That sudden jump in load can overwhelm joints, discs, and muscles that aren’t conditioned for it.

Why it hurts:
Your body loves gradual change. Sudden overuse leads to strain and inflammation — especially in the lower back.

Quick fix: 

• • Increase activity slowly — about 10% more each week.

• • Always do a short warm-up: hip hinges, lunges, shoulder rolls.

• • Cool down with light stretching or walking.

• • Split big tasks (like yard work) into smaller chunks instead of doing it all in one go.

Try this: Before any physical chore or sport, spend 5 minutes moving — it’s the cheapest injury prevention you’ll ever find.

3. Lifting and twisting the wrong way

Whether it’s groceries, tools, or a toddler, lifting and twisting is part of daily life.
Many back injuries start with something small — leaning and twisting while carrying weight, or grabbing something from the back seat. In Hamilton’s trades and healthcare jobs, this is a major cause of flare-ups.

Why it hurts:
Twisting while bent forward compresses your spinal discs unevenly. Add weight, and it’s a perfect recipe for strain.

Quick fix: 

• • Keep objects close to your body when lifting.

• • Turn your feet, not just your back, when changing direction.

• • Hinge at your hips (not your waist) and tighten your core before lifting.

• • Exhale as you lift — don’t hold your breath.

Try this: Pick up a small backpack from the floor while keeping it close to your body. Notice how much lighter it feels when you hinge at your hips instead of rounding your back.

4. Sleeping on an unsupportive mattress or pillow

If you wake up stiff every morning, your bed might be part of the problem.
Many Hamilton homes still have older mattresses or hand-me-down beds that don’t properly support the spine. A sagging mattress or high pillow can hold your back in awkward positions for 6–8 hours a night.

Why it hurts:
Your spine stays slightly twisted or arched while you sleep, straining small joints and muscles.

Quick fix: 

• • Replace your mattress if it’s older than 8–10 years or visibly dipped.

• • Side sleepers: use a pillow between the knees.

• • Back sleepers: try a small pillow under the knees to reduce strain.

• • Avoid stomach sleeping — it over-arches the low back and strains the neck.

Try this: For one week, add a pillow between or under your knees depending on sleep position. Many people feel less stiffness after just a few nights.

5. Holding tension and shallow breathing

When we’re stressed, our bodies tighten — especially around the neck, shoulders, and lower back.
Hamilton life can be fast-paced: deadlines, traffic on the LINC, long shifts, family responsibilities. Over time, that constant tension keeps your muscles switched “on” even when you’re resting.

Why it hurts:
Shallow chest breathing shortens your diaphragm and forces your lower back muscles to compensate. The result? A tight, achy back that never truly relaxes.

Quick fix: 

• • Take 1 minute, a few times a day, to breathe slowly through your nose.

• • Try “box breathing”: inhale 4 seconds → hold 4 → exhale 4 → hold 4.

• • Add short walks or gentle stretching when stress builds.

Try this: Next time you feel tense, drop your shoulders, breathe deep into your belly, and exhale slowly. You’ll feel your spine settle almost instantly.

When should you see a physiotherapist?

If your back pain lasts more than two to three weeks, keeps returning, or interferes with sleep or daily activities, it’s worth getting it checked.
At Gage Physiotherapy in Hamilton, we assess how your spine moves, identify which habits are stressing it, and teach you practical strategies to stop the pain from coming back.

Our goal isn’t just to treat symptoms — it’s to help you understand your body and move with confidence again.

Sum Up

Most back pain isn’t from a dramatic injury — it’s from daily habits that sneak up over time.
The good news? Small changes make a big difference.

Start today: move more often, lift smart, support your spine while sleeping, and breathe deeper.
If you still notice stiffness or recurring pain, a quick assessment with a physiotherapist can pinpoint what’s really going on — and show you how to fix it.

 Book an Appointment today with one of our Hamilton physiotherapists at Gage Physio — and take the first step toward lasting back-pain relief.