Back pain sends more patients to doctors than any condition other than the common cold.  There are many possible causes of back pain, which means there are also many noninvasive solutions.  It turns out that some seemingly insignificant everyday habits can take a big toll on your back over time.  Here are some of the mistakes that may be causing your aches:

You're chained to your desk

Did you know that sitting puts 40 percent more pressure on your spine than standing?  On a jam-packed day, regular stretching breaks may not seem like a wise way to spend your time.  But skipping these habits may cause your back to suffer.  That's because back muscles will weaken if you don't use them; inactive joints lose lubrication and age more quickly.

Sitting at a 135-degree angle can reduce compression of the discs in the spine, so lean back slightly every now and then.  Do it when you take a phone call or a co-worker stops by to chat. Make sure your office chair supports the curve of your spine.  Your lower back should be supported, and your head should be straight—not lurching forward—when you look at your computer screen.  Get up and walk around for a couple of minutes every half hour—take trips to get water, use the bathroom or grab papers off the printer.

You have a long commute

Just like at your desk, hunching over a steering wheel can tighten chest muscles and cause your shoulders to round.

Be sure you sit at a 90-degree angle, close to the wheel so you don't have to stretch.  Extending your leg puts your back in a compromised position, but many people don't even realize they're doing it.

You've been ditching the gym

Get moving to alleviate aches and pains and fix back pain faster.  New research shows that 40 percent of people become less active after back pain strikes—a strategy that's likely to delay healing or even make their condition worse.

In fact, most sufferers would benefit from more exercise—particularly frequent walks, which ease stiffness.  For instant relief, stretch your hamstrings and hips.  Moves like these will take some strain off your back.

You're Addicted to Crunches

Sit-ups and crunches may actually cause more back pain than they prevent.  We hear all the time how a strong core protects your back, which is true.  But crunches don't work the abdominal muscles that stabilize your back.  In fact, they can contribute to pain by causing core imbalance.

You don't have to ditch crunches entirely, but you should do them slowly and use proper form. Include them as part of a broader core workout that also strengthens your transverse abdominus. This muscle is particularly important for a strong, steady core that supports your back.

You're not the healthiest eater

Finnish research found that people who suffered from back pain were more likely to have clogged arteries to the spine than healthy control subjects.  Healthy circulation brings nutrients to the spine and removes waste.  If this doesn't happen, inflammation can result, and inflammatory chemicals in the back can trigger nerves to send pain signals to the brain.

A back-healthy diet is one that reduces inflammation.  Avoid excess caffeine and processed foods (read ingredient labels for the following: hydrogenated or partially hydrogenated oils, enriched wheat flour, words ending in -ose, and additives that end in -ates or -ites), and eating more whole grains, soy, nuts and seeds, protein (chicken, fish, lean meat), vegetables, and fruit.

You carry your entire life in your purse

A stuffed-to-the-gills handbag may cause back damage that's comparable to a sports injury!  When you tote a heavy bag, your shoulders become imbalanced.  Your body elevates the shoulder carrying the bag, which throws your spine off-kilter.  Doing this every day can cause back muscles to ache over time.

The American Chiropractic Association recommends that your bag—when fully loaded—weighs no more than 10 percent of your body weight. Alternate which shoulder you carry the bag with from day to day, and consider splitting your stuff between two bags (one for each arm), which will pain proof your load by distributing it more evenly.

Your mattress is from another decade

A study at Oklahoma State University found that most people who switched to new bedding after five years slept significantly better and had less back pain.

Pick one that's not too squishy or too hard.  Very firm mattresses can increase pressure on the spine and worsen pain, say Spanish researchers.  A study of 313 people revealed that those who caught Zzzs on medium-firm mattresses were more likely to report pain improvement than those on firmer ones.  To help ease nighttime discomfort even more, tuck a pillow under your knees if you sleep on your back and in between your knees if you're a side sleeper.

Your bike isn't adjusted quite right

Do you routinely get a sore back after even a leisurely bike ride?  You may need to adjust your equipment.  Anywhere from 30 percent to 70 percent of bike riders experience some form of back pain.  You don't need to give up on this great form of exercise, but you should make sure your bike is properly fitted for you.

Try this quick test: When you straddle a road bike or hybrid, the bar should be about 1 to 2 inches from your crotch. On mountain bikes, allow 3 to 6 inches. As for your seat height, your down leg should be fully extended when the heel of that foot is on the pedal in the 6 o'clock position. Now put the ball of that foot on the pedal; there should be a slight bend in your knee in the down position. You should be able to keep a slight bend in your elbows and not feel stretched out when holding the handlebars. If your bike isn't adjusted properly, check with a local bike shop or bike club to find someone who can properly fit it for you.

Another tweak that can help: Tilt the front tip of your saddle down about 10 to 15 degrees. This simple adjustment takes pressure off your lower spine and pelvis, research shows. When researchers made this adjustment for 40 recreational cyclists who had back pain, the pain went away in 72 percent of the group—and another 20 percent reported significant reduction in pain.

You have a thing for high heels

Or even flip-flops.  Both lead to foot instability, which can in turn affect your back.  High heels force you to arch your back, making your spinal muscles work harder.  Backless shoes like sandals cause your feet to move from side to side, which distributes your body weight unevenly and can cause pain.

You don't have to forgo trendy footwear—just don't walk long distances in them. Commute in comfy flats or supportive sneakers, and consider adding cushioning inserts to uncomfortable shoes. When Lehigh University researchers gave back-pain sufferers lightweight, flexible shoes with simple cushions, 80 percent reported significant relief within a year.

Dr. David Chen

Chiropractor in Laurel, MD