In daily life, many common movements and “comfortable” habits — including poor sitting posture — can put extra strain on the lower back (lumbar spine) and knees. There are 10 positions worth watching in particular. If any of these habits sound familiar to you, it’s a good idea to adjust them sooner rather than later.
10 positions that can strain your lower back
1. Squatting
Research suggests that deep squatting places much higher pressure on the knees than standing. When you are lying flat, the knees carry almost no load. When you stand or walk, the load is about 1-2 times your body weight. Running increases it to roughly 4 times. Squatting or kneeling can raise your knee load to about 8 times your body weight.
Recommendation: Older adults and people with obesity should avoid deep squats when possible, or keep them brief — ideally under 20 minutes.
2. Slouching on the sofa
Curling up on a sofa or bed to watch TV or scroll on your phone may feel relaxing, but it can be tough on your spine. In a semi-reclined posture, the lower back often lacks proper support. The lumbar curve is pushed out of its natural position, which can increase pressure on the spinal discs over time. This may contribute to disc problems and postural imbalance, including curvature of the spine.
Recommendation: Choose a firmer sofa that doesn’t let you sink deeply. Place a cushion behind your lower back to support the lumbar curve and help the muscles relax.
3. Carrying a bag on one shoulder
Carrying a bag on one shoulder for long periods can encourage uneven shoulders. Over time, this imbalance can affect the pelvis and the way you walk, and may contribute to spinal strain and postural issues.
Recommendation: Use a backpack with two straps and wear it on both shoulders, especially for longer walks.
4. Crossing your legs
Frequently crossing one leg over the other can restrict circulation in the lower limbs. It also shifts more of your upper-body weight onto one side, placing ongoing stress on the pelvis and hip joints. Over time, this may contribute to soreness, muscle overuse, uneven pressure through the spine, and persistent back discomfort — including symptoms that can resemble sciatica or disc irritation.
Recommendation: Maintain an upright, balanced sitting posture and avoid crossing your legs. If you are trying to break the habit, limit leg-crossing to no more than 10 minutes at a time.
5. Standing for long periods
When you stand, the lower back, hips, knees, and ankles all bear continuous load. Staying on your feet for long stretches — especially with poor alignment — can strain the spine and joints of the lower body.
Recommendation: Stand tall with your chest open and head up, let your arms hang naturally at your sides, and distribute your weight evenly through both legs.
6. Looking down at your phone
When you hunch over a phone, your neck has to support the weight of your head at an awkward angle. The shoulders and neck tend to tense, and the lower back often rounds as well — adding strain to the lumbar area. Over time, this pattern can contribute to neck and shoulder pain, back soreness, and cervical spine problems.
Recommendation: Try to keep “head-down” phone time under 15 minutes at a stretch. Hold the screen at eye level or slightly below, keep your head upright, and avoid slumping.
7. Poor sitting posture
Sitting with poor posture for long periods — especially at a computer — can fatigue the muscles that support the neck and spine. This often shows up as neck and shoulder tightness, lower-back soreness, or both.
Recommendation: Sit with your upper body upright and your core gently engaged. Tuck your chin slightly, keep both legs aligned (rather than twisted), and let your lower back rest against the chair back to reduce pressure on the lumbar spine.
8. Holding the phone between your head and shoulder
Some people clamp the phone between their shoulder and ear while working, forcing their head to tilt to one side. This posture can overwork the neck muscles and may trigger spasms, stiffness, and pain — raising the risk of longer-term cervical strain.
Recommendation: Hold the phone in your hand or use a headset. If you must hold it, switch hands every few minutes to avoid overloading one side.
9. Sleeping face-down on a desk
Napping face-down on a desk can leave you waking with numb hands, dizziness, and deep facial marks — without feeling truly rested. For anyone with neck or back pain, it is especially unhelpful because it forces the neck into an unnatural position and can aggravate symptoms.
Recommendation: If possible, lie flat for a nap. If you can’t, sit in a chair with a cushion supporting your lower back, lean slightly back, and rest for a short time.
10. Lifting heavy objects with straight knees and a bent waist
Lifting with straight knees and a rounded back makes it harder for the hips and legs to do the work. The tissues of the lower back — fascia, muscles, and ligaments — end up bearing too much load, which increases the risk of strains and can be hard on the lumbar spine.
Recommendation: Keep the object close to your body, bend your knees into a squat, and keep your spine as upright as you can. Use your legs to stand up slowly and avoid sudden, jerky effort.
Translated by Cecilia
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