Joint pain isn’t always caused by a big injury. In fact, it often develops gradually over time due to small, repetitive movements and habits we don’t even think about. The way you sit, the shoes you wear, or how you carry your bag could all be adding unnecessary strain to your joints, whether or not you feel discomfort right now.
The good news is that simple changes in your daily routine can go a long way in protecting your joints and keeping them healthy for the long run. Here are some common habits that could be hurting your joints and what you can do instead.
Carrying a Heavy Bag on One Shoulder
Tossing a purse or bag over one shoulder may be convenient, but it can create an imbalance in your posture. This uneven pressure often leads to strain in your neck, shoulders, and back. Over time, the added weight on one side can also misalign your spine or affect the way you walk.
Better habit: Use a cross-body bag or a backpack that distributes weight evenly. If you must carry a single-strap bag, switch sides regularly and avoid overloading it. Lightening the load can reduce joint stress significantly.
Twisting to Reach Behind You
Whether you’re grabbing something from the back seat of your car or turning to pick something up behind you, twisting your upper body can strain your spine and shoulders. These movements may feel harmless at the time but can accumulate into chronic discomfort if done repeatedly.
Better habit: Whenever possible, turn your whole body rather than twisting at the waist or shoulders. In the car, pull over if you need to reach behind you safely. Keep essential items within arm’s reach so you’re not putting yourself in awkward positions.
Sitting with Poor Posture or Crossed Legs
Slouching on the couch, sitting with one leg tucked under the other, or crossing your legs might feel comfortable at first—but these positions can misalign your spine and hips over time. They also weaken core and postural muscles, which are key to supporting your joints properly.
Better habit: Sit with your feet flat on the floor and your back supported. Consider using a small pillow or lumbar roll to maintain the natural curve of your spine. It can also help to set a timer as a reminder to check your posture and adjust every 10 to 15 minutes, especially if you work at a desk.
Looking Down at Your Devices
Phones, tablets, and laptops have made life more convenient but they’ve also led to a lot more time spent with heads bent forward. This habit, sometimes referred to as “tech neck,” puts extra strain on the neck, shoulders, and upper back.
Better habit: Raise your screen to eye level when possible and avoid looking down for extended periods. Hold your phone closer to chest or face height, and keep your shoulders relaxed. Simple adjustments like these can ease the load on your joints and muscles.
Wearing Unsupportive Shoes
Your footwear affects much more than just your feet. Shoes with poor support—like flip-flops, high heels, or worn-out sneakers—can alter your body’s alignment and shock absorption. This can place stress on your knees, hips, and lower back.
Better habit: Choose shoes that offer arch support and cushioning. If you stand or walk a lot during the day, look for footwear designed for comfort and stability. Don’t forget to replace old shoes once they start showing signs of wear, as they lose their support over time.
Living a Sedentary Lifestyle
A lack of movement can lead to stiff joints, weak muscles, and poor circulation. And most of us spend more time sitting than we realize—at desks, in cars, or in front of screens. Joints thrive on regular, gentle movement to stay lubricated and flexible.
Better habit: Incorporate movement breaks into your day every 30 to 60 minutes. Stretching, walking, yoga, or swimming are all joint-friendly ways to stay active. Even a few minutes of movement can help prevent stiffness and maintain joint function.
Supporting Long-Term Joint Health
Changing lifelong habits doesn’t happen overnight but small adjustments can make a big impact. Along with the tips above, consider the following to further protect your joints:
- Stay hydrated: Water helps cushion and lubricate joints.
- Eat anti-inflammatory foods: Leafy greens, berries, nuts, and fatty fish can support joint health.
- Stretch daily: Just 10 minutes of gentle stretching each day can reduce tightness and improve flexibility.
- Listen to your body: Mild soreness is one thing, but persistent pain is a sign that something needs to change.
Taking care of your joints now, before pain begins, can help you stay active and independent for years to come. A few thoughtful changes in your routine may be all it takes to keep your joints moving comfortably and freely.
AIM Group Offers Primary Care & House Calls In East Hills, NY
At Advanced Internal Medical Group in East Hills, NY we have 40 years of experience providing care with over 20 services in primary care, house call appointments, and more. To learn more about any of our services, call 516-352-8100 to speak with one of our team members.