That nagging lower back pain or the creaky feeling in your knee might not have appeared overnight. Chances are, your daily habits play a big role. Certain everyday movements can slowly wear down your muscles and joints, even if you don’t notice it right away. “What happens is your body is under constant stress until it reaches that final straw that breaks the camel’s back,” says Rahul Shah, an orthopedic spine surgeon at Premier Orthopaedic Associates in New Jersey. Keep reading to learn which habits orthopedic surgeons suggest avoiding to protect your muscles and joints, even if you’re not feeling pain right now.
Sleeping with One Arm Under Your Pillow
Side sleepers, listen up! Placing your arm under your head while you sleep can put pressure on your rotator cuff and worsen any existing shoulder issues, says David J. Backstein, orthopedic surgeon and medical director at Naples Comprehensive Health Special Surgical Hospital. This position stresses the joint just like reaching your arm overhead, which is a common trigger for shoulder pain.
What you can do instead: You don’t have to give up side sleeping — changing your position could hurt your sleep quality. Plus, side sleeping is often the best option if you snore or have sleep apnea. Try a pillow that cradles your head and supports your neck so your arm doesn’t have to. Stretch your lower arm out in front of your body instead of holding it up. Or give back sleeping a try (if you don’t have health issues that make it difficult). Dr. Backstein says lying on your back with knees slightly bent and supported by a pillow puts the least strain on your joints and offers the best spine support.
Diving Headfirst into a New Workout or Sport
It’s totally normal to jump in with enthusiasm when something new excites you, says Dr. Shah. Maybe you discover pickleball and join a club with daily practices, or you return to the gym several times a week after months off. While this shows dedication, it can actually be the fastest way to injury. You keep stressing the same muscles without giving them time to recover, explains Dr. Backstein. This can cause overuse injuries like tennis elbow, rotator cuff inflammation, or shin pain.
What you can do instead: Build up your activity gradually. A good rule is to avoid working the same muscle groups two days in a row. So, leave a few days between pickleball sessions or runs. Dr. Backstein recommends increasing intensity by no more than 10% per week—whether that’s duration or difficulty. Cross-training is also key: mix different types of movement to work your whole body and avoid overloading any one muscle group. For example, if you’re starting to run, add some strength training; if Pilates is your favorite, include light cardio. And always schedule rest days every 7–10 days, especially when starting a new routine or sport. How often you rest depends on your fitness level, but if you feel extreme soreness, exhaustion, or “spaghetti legs,” it’s a clear sign to slow down. Remember, “the body naturally heals, but recovery time increases with age,” says Andrew Carbone, orthopedic surgeon and sports medicine doctor at Orlando Health Jewett Orthopaedic Institute. So, be patient with yourself as the years go by.
Twisting While Bending to Pick Something Up
Bending sideways or twisting to pick up a dropped pen or toy might seem easiest at first. But Dr. Shah warns that little shortcuts like this aren’t worth risking pain. Bending and twisting from standing or sitting creates rotational force around your hips and can strain your back, he explains. This can lead to muscle strains or even herniated discs—when the soft center of a spinal disc bulges or ruptures, causing nerve pain.
What you can do instead: Be mindful of how you bend and avoid twisting motions. “Face what you want to pick up to stabilize your spine, then use your legs to lower and raise yourself,” suggests Dr. Shah. It might feel like overkill for small things, but proper lifting technique is key to preventing injuries every time.
Skipping Warm-Ups Before Workouts
Next time you feel like skipping your warm-up, listen to that little voice in your head and don’t. Starting a workout with cold muscles not only robs you of the benefits like better performance but also puts you at risk of injury. “Muscles and tendons are made of the same materials as any other tissue,” explains Dr. Backstein. “If they’re cold and suddenly overloaded, tiny tears can form, leading to inflammation from overuse.” And no, a few quick stretches won’t cut it. Static stretches—holding a position—don’t boost blood flow or prepare your joints for movement, adds Dr. Shah.
What you can do instead: Spend 5–10 minutes warming up before every workout. The goal is to raise your heart rate and get the joints you’ll use ready to move, says Dr. Shah. For example, if you’re about to run, focus on loosening your knees and hips; if you’ll be doing overhead movements, warm up and mobilize your shoulders first.
