Dr. Jordan Sudberg on Posture, Habits, and the Hidden Costs to Your Back Health

Back pain doesn’t always begin with a dramatic injury. Often, it’s the result of small, everyday choices—how you sit at your desk, how you carry your bag, the shoes you wear, and even how you sleep. According to Dr. Jordan Sudberg, a renowned pain management specialist, poor posture and lifestyle habits are among the most common and overlooked contributors to chronic back issues.

“Most people don’t realize how much control they have over their back health,” says Dr. Sudberg. “It’s not just about avoiding injury. It’s about creating habits that support your spine every single day.”

In this blog post, we dive into how posture and daily behaviors impact spinal wellness—and what you can do to prevent or alleviate back pain through smarter habits.

The Spine: A Delicate Balance of Support and Movement

Your spine is more than a stack of bones. It’s a complex structure made up of vertebrae, discs, ligaments, muscles, and nerves. This network is designed to support your body weight, allow movement, and protect the spinal cord.

The spine naturally curves at three points—cervical (neck), thoracic (upper back), and lumbar (lower back). Good posture maintains these curves, distributing weight evenly and minimizing stress on muscles and joints.

When posture is poor—especially for prolonged periods—this delicate balance is disrupted.

“Poor alignment creates uneven pressure on discs and joints, leading to inflammation, nerve irritation, and muscle fatigue,” explains Dr. Sudberg. “Over time, this can lead to chronic pain and even structural damage.”

How Common Habits Sabotage Back Health

Let’s take a closer look at the daily lifestyle choices that Dr. Sudberg sees contributing to back pain in his practice.

1. Prolonged Sitting

Whether at a desk or in a car, long periods of sitting are one of the biggest culprits in modern back pain.

• How it affects the spine: Sitting tightens hip flexors, weakens core muscles, and flattens the lumbar curve, placing strain on discs and lower back muscles.
  
• Fix: Sit with feet flat on the floor, knees at hip height, and use lumbar support. Stand and stretch every 30–60 minutes.
  

“Sitting isn’t the problem—it’s static sitting without breaks,” says Dr. Sudberg. “Your spine was made to move.”

2. Poor Posture While Standing

Standing slouched or leaning to one side can compress vertebrae and overwork stabilizing muscles.

• How it affects the spine: Uneven pressure on spinal discs, particularly in the lumbar and thoracic regions.
  
• Fix: Engage your core, stand tall with shoulders back, and distribute weight evenly on both feet.
  

3. Tech Neck

Looking down at smartphones or laptops for hours a day adds tremendous pressure on the neck and upper back.

• How it affects the spine: For every inch your head tilts forward, it adds an extra 10–15 pounds of pressure on your neck muscles.
  
• Fix: Raise screens to eye level, take breaks, and do neck-strengthening exercises.
  

“I see patients in their 20s with spinal issues that used to be common only in people twice their age,” notes Dr. Sudberg. “Tech neck is real.”

4. Improper Lifting

Lifting with your back rather than your legs is a fast track to injury.

• Fix: Bend at the knees, keep the object close to your body, and use your legs to lift—not your spine.
  

Lifestyle Factors That Compound the Problem

Posture isn’t the only lifestyle element that affects back health. Dr. Sudberg points to several other behaviors that either support or sabotage the spine.

A. Lack of Exercise

A sedentary lifestyle weakens the muscles that support the spine, including the core, glutes, and back muscles.

“You don’t need to be an athlete,” Dr. Sudberg says. “But you do need to move regularly and build strength where it counts.”

Try: Walking, swimming, Pilates, or yoga to improve flexibility and stability.

B. Obesity and Poor Nutrition

Extra weight—especially around the midsection—places added pressure on the spine and alters posture.

• Fix: A healthy, anti-inflammatory diet not only helps manage weight but also supports tissue repair and joint health.
  

C. Stress and Muscle Tension

Chronic stress leads to muscle tension, especially in the neck and shoulders. Over time, this contributes to tension headaches, stiffness, and back pain.

• Fix: Practice relaxation techniques like deep breathing, mindfulness, and regular stretching.
  

Posture Awareness and Ergonomics at Work and Home

Work-from-home culture has intensified the need for good ergonomics. Dr. Sudberg recommends evaluating your workstation setup:

• Chair: Adjustable with lumbar support
  
• Desk: Elbows at 90 degrees
  
• Screen: At or just below eye level
  
• Keyboard/mouse: Within reach, with wrists straight
  

“An ergonomic workspace pays dividends. Small adjustments reduce the wear and tear on your spine over hours and years,” says Dr. Sudberg.

Preventing and Reversing the Damage

The good news? Even if poor habits have led to back pain, you can often reverse the damage with consistent action.

Start With These Daily Changes:

• Practice good sitting posture—don’t slump or lean forward
  
• Set phone and screen timers to encourage movement
  
• Stretch neck, back, and hip flexors daily
  
• Strengthen your core with low-impact exercises
  
• Sleep on a supportive mattress with proper neck alignment
  

For those already experiencing chronic pain, Dr. Sudberg emphasizes early intervention.

“The longer the pain goes unaddressed, the harder it is to treat. If you’re experiencing persistent discomfort, don’t wait to see a specialist.”

When to Seek Medical Help

If your back pain is:

• Persistent for more than two weeks
  
• Accompanied by numbness or tingling
  
• Disrupting sleep or daily activities
  
• Worsening with time
  

…it’s time to consult a professional.

Dr. Jordan Sudberg uses a combination of diagnostics, physical therapy, injections, and non-invasive interventions to create personalized recovery plans for his patients.

“Posture and habits may be the cause—but science and strategy are the cure,” he says.

Final Thoughts: Small Habits, Big Impact

Your spine is with you every moment of your life. How you treat it—consciously or unconsciously—determines not only whether you’ll have back pain today, but also how well you’ll move, work, and live as you age.

Dr. Jordan Sudberg’s message is clear:

“You don’t need perfect posture. You need awareness, movement, and a plan. With the right daily habits, most people can reduce or eliminate back pain and live fully active lives.”