10 Things That Make Back Pain Worse (And What to Do Instead)

You're doing everything you can to get rid of your back pain—or so you think. But some common habits and well-intentioned actions actually make back pain worse. Identifying and eliminating these aggravators can be just as important as finding the right treatments.

Here are the top things that make back pain worse, and what to do instead.

1. Complete Bed Rest

Why it's tempting: When your back hurts, lying down feels like the only comfortable option.

Why it makes things worse:

• Muscles weaken quickly with disuse
• Joints stiffen without movement
• Blood flow decreases, slowing healing
• Fear of movement develops
• Research shows bed rest delays recovery

What to do instead: Stay as active as possible within your pain limits. Short, frequent walks are almost always beneficial. Rest when needed, but don't make it your default state.

2. Prolonged Sitting

Why it's tempting: Sitting feels easier than standing when your back hurts.

Why it makes things worse:

• Sitting puts more pressure on spinal discs than standing
• Hip flexors tighten, pulling on the lower back
• Core muscles disengage
• Slouched positions stress spinal structures
• Hours of sitting accumulates damage

What to do instead:

• Limit sitting sessions to 20-30 minutes
• Stand up and move every half hour
• Use lumbar support when sitting
• Consider a standing desk option
• Walk and stretch throughout the day

3. Avoiding All Exercise

Why it's tempting: Exercise sounds like the last thing you should do when your back hurts.

Why it makes things worse:

• Weak muscles provide less spinal support
• Stiffness increases
• Pain sensitivity increases with inactivity
• Deconditioning makes everything harder
• The cycle of pain and avoidance deepens

What to do instead: Exercise appropriately. Walking, swimming, gentle stretching, and core strengthening exercises are usually safe and beneficial. Modify intensity but don't eliminate activity entirely.

4. Poor Lifting Technique

Why it's common: We lift things hundreds of times without thinking about technique.

Why it makes things worse:

• Bending at the waist puts enormous stress on discs
• Twisting while lifting multiplies forces on the spine
• Lifting far from your body increases leverage and strain
• Even light objects lifted poorly can cause injury

What to do instead:

• Bend at your knees, not your waist
• Keep the load close to your body
• Don't twist—move your feet to turn
• Tighten your core before lifting
• Ask for help with heavy or awkward items

5. Sleeping on Your Stomach

Why it's tempting: Some people find stomach sleeping comfortable—it's their habit.

Why it makes things worse:

• Forces your head to rotate to one side for hours
• Increases the curve in your lower back
• Creates asymmetrical strain on spine and muscles
• You can't use pillows effectively to support your spine

What to do instead:

• Train yourself to sleep on your side or back
• Side sleepers: pillow between knees
• Back sleepers: pillow under knees
• If you must stomach sleep, place a pillow under your pelvis

6. Stress and Tension

Why it's overlooked: Back pain seems physical—what does stress have to do with it?

Why it makes things worse:

• Stress causes muscle tension, especially in neck, shoulders, and back
• Chronic stress sensitizes the nervous system to pain
• Poor sleep from stress impairs healing
• Stress hormones increase inflammation
• Emotional distress literally amplifies pain perception

What to do instead:

• Recognize the stress-pain connection
• Practice stress management techniques (breathing, meditation, exercise)
• Address sources of stress where possible
• Prioritize sleep
• Consider professional help for chronic stress or anxiety

7. Carrying Heavy Bags on One Shoulder

Why it's common: Backpacks are for kids; adults carry messenger bags, purses, and laptop bags.

Why it makes things worse:

• Creates asymmetrical loading on the spine
• One-sided muscle tension develops
• Shoulders become uneven
• Compensatory patterns stress the lower back
• The heavier the bag, the worse the effect

What to do instead:

• Use a backpack with both straps
• Lighten your load—carry only what you need
• If one-shoulder is unavoidable, switch sides frequently
• Consider a rolling bag for heavy items

8. Ignoring Your Core

Why it's common: Core exercises aren't as exciting as other workouts.

Why it makes things worse:

• Weak core muscles fail to support the spine
• The back muscles overwork to compensate
• Spinal instability increases injury risk
• Every other activity becomes harder on your back

What to do instead:

• Make core work non-negotiable: 3-4 times per week
• Include planks, dead bugs, bird dogs, and bridges
• Remember core includes more than abs—back extensors, obliques, pelvic floor
• Even 10 minutes makes a difference

9. Pushing Through Pain

Why it's tempting: "No pain, no gain." Tough people push through.

Why it makes things worse:

• Pain is a signal that something is wrong
• Pushing through can turn minor injuries into major ones
• Compensatory movement patterns develop
• You reinforce pain pathways in your nervous system
• Recovery takes longer when you don't respect pain signals

What to do instead:

• Distinguish between discomfort and pain
• Stop activities that cause sharp or increasing pain
• Modify exercises rather than abandoning them
• Work around pain, not through it
• Gradual progression beats aggressive pushing

10. Looking Down at Screens

Why it's everywhere: Phones, tablets, laptops—modern life means looking down.

Why it makes things worse:

• "Text neck" adds enormous stress to cervical spine
• Forward head posture develops
• Upper back rounds to compensate
• Neck pain and headaches lead to full-spine problems
• Hours of accumulated strain daily

What to do instead:

• Bring screens to eye level when possible
• Take frequent breaks from screen use
• Do chin tucks and neck stretches throughout the day
• Use phone holders that raise the screen
• Be mindful of head position

Bonus: Other Common Aggravators

Smoking

Smoking reduces blood flow to spinal structures, impairs healing, and accelerates disc degeneration. One more reason to quit.

Being Overweight

Every extra pound adds load to your spine. Weight loss often significantly reduces back pain.

High Heels

Alter your posture, increase lumbar curve, and change how forces travel through your spine. Limit use when your back is symptomatic.

Old Mattress

A worn-out mattress fails to support your spine properly. If yours is more than 8-10 years old, it may be contributing to your pain.

Dehydration

Spinal discs need water to stay healthy and shock-absorbing. Stay hydrated.

The Bigger Picture

Back pain is often caused not by one big thing but by an accumulation of small things done repeatedly over time. The sitting, the poor lifting, the stress, the weak core, the screen time—they add up.

Addressing these factors won't necessarily provide instant relief, but it stops you from digging a deeper hole. Combined with appropriate treatment and exercise, eliminating aggravating factors is often what tips the balance toward recovery.

Quick Self-Assessment

Rate yourself honestly on each factor:

1. How many hours do you sit daily? _____
2. How often do you exercise your core? _____
3. Do you lift with good technique consistently? _____
4. What position do you sleep in? _____
5. How would you rate your stress level (1-10)? _____
6. Do you carry bags on one shoulder? _____
7. How much screen time with head down? _____
8. When pain flares, do you rest completely or stay moving? _____

Your answers point to where you can make changes.

The Bottom Line

You can't always control what caused your back pain, but you can control many factors that make it better or worse. Eliminating the habits and activities that aggravate your back is often as important as finding treatments that help.

Review this list honestly. Most people find at least 2-3 areas where they're unknowingly making their back pain worse. Addressing these factors doesn't require special equipment or expertise—just awareness and consistent effort to make better choices throughout the day.

Stop sabotaging your recovery. Let your back heal.