Back Pain? Avoid These Positions (If You Can)

Back Pain? Stop These Positions Before They Stop You

If you're dealing with back pain, you've probably heard the usual advice: "fix your posture" and "strengthen your core." But here's what you might not know—some everyday positions are way worse for your back than others, no matter how perfect your form is.

Bob Schrupp and Brad Heineck, the internet's most famous physical therapist duo, break down the positions you should avoid (or at least minimize) if you want to keep your back happy.

The Main Culprits

Sitting is the silent killer. Even with textbook posture, sitting puts more stress on your back than standing or lying down. The fix? Get up and move. Seriously—every hour of desk work needs a walking break.

The dreaded C-position makes everything worse. That rounded slouch you do when you're focused on your computer? Yeah, that's compressing your discs. And if you're holding weight while doing this—whether it's a baby, a box, or even a five-pound part at work—you're stacking the stress.

Curling up hurts. Lying on your back and doing sit-ups (or anything that curls your spine forward) puts serious pressure on your discs. Add a twist to that curl? That's even worse.

Lifting with bad mechanics is a recipe for disaster. Whether you're bending forward in a C-position while lifting, or attempting to lift something that's simply too heavy—even with perfect posture—you're asking for trouble. And combining bending, twisting, and weight? That's the trifecta of back pain. (One pro football player threw out his back just scraping ice off his car. Don't underestimate the small stuff.)

What to Do About It

The good news: Bob & Brad have a completely free program with videos, PDFs, and exercise guides organized by condition—not generic advice. Check out our full Back Pain Program.