Joint pain doesn’t always come from a serious injury. Often, it builds up due to small, repeated movements that strain your body over time. A heavy purse, poor posture or unsupportive shoes can all take a toll.
“These habits may not cause pain right away, but over time they can really affect your joints,” said Michael Piccirillo, a physical therapist with Banner Physical Therapy. “Even if you don’t have pain now, caring for your joints is important. It helps you keep your flexibility and independence as you age.”
Find out what habits to break — and what to do instead — to protect your joints for the long haul.
1. Carrying a heavy bag or purse on one shoulder
Throwing a bag over one shoulder might seem harmless but it can lead to neck, shoulder and back pain.
“Carrying a heavy purse or heavy backpack on one shoulder places uneven pressure on one side of your body,” Piccirillo said. “This can lead to muscle strains or poor joint positioning.”
Better habit:
- Switch sides often to balance the weight.
- Use a backpack or cross-body bag.
- Carry fewer items to lighten the load.
2. Twisting to reach behind you (like in the car)
We’ve all been there. You’re driving and something slips into the back seat. Maybe it’s your bag sliding off the seat or your child drops a toy or snack.
Without thinking, you twist around to grab it. This quick movement can put real stress on your spine, shoulders and neck — especially if you do it often or while the car is still moving.
How to fix it:
- Pull over and turn your body fully to reach safely into the back seat.
- Keep frequently used items, such as a bag, sunglasses or wipes, in the front seat or center console.
- If kids are riding along, teach them to hand you things when it’s safe to do so.
Piccirillo added, “Be mindful of the weight of objects you may be reaching for, so you don’t increase torque on your shoulders.”
3. Sitting with crossed legs or slouching
You may not notice it right away but poor posture can add up. Sitting with your legs crossed can affect the alignment of your hips and spine.
“These positions put your muscles into unnatural positions where they shorten and lengthen or weaken postural muscles that help us stay upright,” Piccirillo said. “It also puts added stress and torque on joints, which can increase pain.”
Better habit:
- Sit with your feet flat on the floor.
- Use a small pillow or lumbar support at your lower back.
- Set a timer to check and reset your posture every 10 to 15 minutes.
4. Using technology without support
Looking down at a screen, whether it’s your phone, tablet or laptop, can cause a condition known as “tech neck.” Your head is heavy and bending it forward puts extra pressure on your spine and shoulder joints.
Try this instead:
- Raise your screen to eye level when possible.
- Hold your phone at chest or face height, not in your lap.
- Keep your shoulders relaxed and your chin slightly tucked.
5. Wearing unsupportive shoes
Shoes with little or no support — such as flats, high heels, flip-flops or worn-out sneakers — don’t absorb shock well and can throw off your body’s alignment.
“Athletic-type shoes with arch support, tailored to your foot, can help protect your joints from the ground up,” Piccirillo said.
Better habit:
- Choose shoes with good arch support and cushioning.
- Replace worn-out shoes regularly.
- If you stand a lot during the day, look for comfort features.
6. Living a sedentary lifestyle
Too much sitting can lead to stiff joints, weak muscles and poor circulation. And unfortunately, most of us sit more than we think — while working, driving or watching TV.
“You’ve probably heard the phrase, ‘If you don’t use it, you lose it,’” Piccirillo said. “That applies to your joints, too.”
How to fix it:
- Take posture or movement breaks every 30 to 60 minutes.
- Add joint-friendly exercises to your workouts, like walking, swimming, biking or yoga.
- Stretch daily to keep joints mobile and muscles flexible.
How to break these habits for good
Changing your routine can feel hard at first. But your joints will thank you.
“Pay attention to how you move, sit and carry things throughout the day,” Piccirillo said. “Focus on quality over quantity when doing exercises and listen to your body. Soreness should fade over time, but ongoing pain is a sign to adjust.”
You can also make these healthy habits part of your daily life:
- Stay hydrated: Water helps keep your joints lubricated.
- Eat for joint health: Anti-inflammatory foods like berries, salmon, leafy greens, and nuts may support your bones and joints.
- Stretch regularly: Piccirillo recommends stretching daily for at least 10 minutes. “Stretching helps reduce tightness in muscles, which can ease joint strain,” he said.
When to ask for help
Some joint pain is temporary. But if it lingers, gets worse or limits your ability to do the things you love, it’s time to see your health care provider or a Banner Health specialist. They can help identify the cause and create a treatment plan that fits your life, whether it involves physical therapy, lifestyle changes or something more advanced.
Want to know how joint pain is affecting your life? Take this free joint pain test to see how it may be impacting your sleep, mobility and everyday activities.
Takeaway
You don’t have to overhaul your life to protect your joints. Making small changes now, like lightening your bag, adjusting your posture or choosing better shoes, are easy ways to protect your mobility and comfort for years to come.
And if joint pain is already affecting your daily life, don’t ignore it. See a Banner Health specialist to find the cause and get the relief you need to keep doing the things you love.
