You would think it is harmless to fall asleep on the couch after a tiring day at work.
But your physical therapist may disagree.
Because that’s just one of four everyday positions that can cause aching back pain, according to Sammy Margo, who runs her own clinic in London.
Here she tells MailOnline what the other three are, and shares her own helpful tips on how to ease your back pain.
From slumping over your steering wheel to staring at your phone, here are the four everyday poses that are giving you back pain
The four everyday postures that cause back pain
Bent over the handlebars
With a set of wheels it can be much easier to get from A to B.
However, Ms. Margo says that sitting forward and leaning over the handlebars, as well as staying in the same position for long periods of time, can have a major impact on spinal health.
“To protect your spine while driving, make sure the hips are back in the seat and the knees are just slightly lower than the hips,” she says.
“Make sure the eye level is well above the steering wheel and that your seat is positioned so that it leans back slightly and is not fully upright at a 90-degree angle.”
Taking frequent breaks will also help relieve tension on your back, she adds.
Slumped at the desk
Desk jobs can make it hard to maintain good posture.
“When we get tired of working at our desk, our bodies sink into the chair and our shoulders hang over the keyboard,” says Ms. Margo.
And she adds that as nearly half of Britons now either work from home part of the week and then into the office, or work from home full time, many will not have a decent desk setup.
She says this only makes the situation worse because your workspace isn’t always set up to support the health of your neck and spine.
“Try to sit with your ear, shoulder, and hip in line, with the shoulders resting,” Ms. Margo adds.
“Try sitting with your bottom against the back of a chair with your feet flat on the floor and try to have your screen directly in front of you at eye level.”
More than a quarter (26 percent) of those surveyed in the Mind Your Back survey said they often find hours have passed before they’ve had a chance to stretch or move.
But Ms. Margo says taking regular breaks from your desk is key to maintaining good back health.
Staring at the phone
Hanging over your phone with your head tilted forward significantly increases the weight load on the neck, says Ms. Margo.
And if you’re one of the millions of people who rely on their phones for news, entertainment, and general information, you’re at risk of “technek.”
“When standing, try to keep your ear, shoulder, hip, and ankle in alignment,” she advises. “Try standing with your back against a wall as a guideline.”
Ms Margo adds: ‘As for checking your phone, see if you can avoid looking at it while you’re walking. Instead, wait until you’re comfortable and look at a screen at eye level.”
Fall asleep on the couch
After a busy day, many people doze off on the couch while watching TV.
But this can put your back and spine in an unnatural position.
“While this may feel comfortable when you first fall asleep, it’s common to wake up with a ‘kink in your neck’ due to poor sleeping position,” says Ms. Margo.
She says the best sleeping position when lying on your side is supported in accordance with the natural curvature to ensure proper spinal alignment.
“A flatter pillow can help with this,” she adds. “Try putting a pillow between your legs (if you sleep on your side) or under your knees (if you sleep on your back).”
How to manage and prevent back pain
Stopping troublemakers in their tracks is key, says Ms. Margo.
‘Prevention is better than cure, or at least intervene as soon as problems arise,’ she adds.
‘The sooner you tackle back problems, the greater the chance that you can enjoy a flexible and pain-free back well into old age.’
She recommends focusing on the five STEPS of Mind Your Back: stretching, therapy, exercise, posture, and strengthening.
Stretching and strengthening your back helps loosen tense muscles, increase mobility and support the lumbar spine, while exercise keeps your spine supple and muscles moving.
Maintaining good posture is also essential for back and spine health, keeping you aligned and avoiding a buildup of pressure and tension.
If you already suffer from back pain, it is important to find the right topical treatment to ensure a good recovery.
Hot, cold, or anti-inflammatory treatments — such as hot water bottles, ice packs, and medicated gels — can help manage your back pain, so it’s best to try them all to see which one works for you.
“This could be the difference between living for years with chronic pain and aging with a flexible, healthy spine that allows you to continue to enjoy all the activities you love,” adds Ms. Margo.