Daily Habits That Wreck Your Muscles (and How to Fix Them)

By Ethan Farr, Sports Myotherapist

Muscle pain isn’t always caused by injury or intense workouts. More often than not, the real culprits are small, unconscious habits we repeat daily or positions we stay in for prolonged periods of time—many of which slowly build tension, stress, and dysfunction in our muscles over time.

Here’s a breakdown of the most common muscle-wrecking habits—and what you can do to fix them.     

1. Screen time and poor posture
Whether it’s hours at a desk, sitting in front of a tv or doom scrolling endlessly on your phone, screen time often encourages poor posture. The most common issue? “Text neck”—where the head is craned forward and shoulders round inward, causing strain on the neck, shoulders, and upper back. The longer you stay in that position, the more your muscles adapt to it, shortening and tightening where they shouldn’t.

How to Fix It:

• Reset Your Posture: Every 30–60 minutes, take a “posture check” break. Sit tall, stack your ears over shoulders, shoulders over hips. A little trick that i like to use is put a hair tie or rubber band tight around your wrist when that starts to get irritating check your posture then swap the band to the other wrist
• Elevate Screens: Raise your monitor or phone to eye level to reduce neck tilt.
• ​Strengthen & Stretch: Add exercises like chin tucks, scapular retractions, and doorway chest stretches to your daily routine.​

2. Slouching at Your Desk/Repetitive Movements at Work
If your job keeps you sitting or doing the same motion over and over (typing, lifting, scanning, etc.), it’s easy for muscular imbalances and joint strain to build up. Slouching compresses your lower back and hips and “switches off” the core adding load to your lower back and results in low back tightness and pain. While repetitive tasks overuse specific muscles and underuse others—leading to fatigue, tightness, irritation of the muscles and tendons or even chronic pain.

How to Fix It:

• Ergonomic Setup: Adjust your chair, desk, and monitor to support a neutral spine. Your hips and knees should be at a 90-degree angle, feet flat on the floor. Also consider a height adjusting desk so you can alternate between seated and standing desk work
• Microbreaks: Set a timer to stand, stretch, or walk every 30–60 minutes, even if it’s just for a minute or two.
• Mobility Work: Add targeted mobility drills (like wrist circles, shoulder rolls, and seated spinal twists) to combat repetitive strain. Also try to to work with both hands not just the one hand
• Early intervention: one of the most important things you can do is get on top of potential injuries quickly as soon as you feel any tension ensure to incorporate these changes to your work life or come in and see a therapist before it becomes a chronic issue  
  
  

​3. Bad Sleeping Positions and/or Pillow not Right For You
You spend 6–8 hours a night in the same position—if your posture is off during sleep, that’s a long time for muscles to be stuck in awkward positions. Sleeping on your stomach can hyperextend your neck, while an unsupportive pillow can strain your shoulders and spine.

How to Fix It:

• Side or Back Sleepers Win: Unfortunately for all you front/prone sleepers a lot of research shows a high correlation of low back pain and front sleeping when compared to other sleeping postures. Try to sleep on your side with a pillow between your knees, or on your back with a pillow under your knees to support spinal alignment.
• Choose the Right Pillow: One of the most important things you can buy to aid your sleep and reduce your pains upon waking unfortunately you don’t often get to try them properly and once you buy one you’re stuck with it for better or worse. Your pillow should support the natural curve of your neck. Side sleepers typically need a thicker pillow; back sleepers do best with medium support. Something you can look for when buying a new pillow is a neutral neck position when laying down.
• Morning Mobility: If you wake up stiff, incorporate gentle stretches (like cat-cows, side bends, and shoulder rolls) first thing in the morning it helps get the blood pumping and lubricates the joints for better quality movement and pain reduction.

4. Poor Walking Mechanics or Shoe Choices
Walking is something we do every day without thinking—but poor mechanics or unsupportive shoes can silently wreak havoc on your muscles and joints over time. Common issues include overpronation (feet rolling inward) also considered to be collapsed arches or flat footed, heel striking too hard, or walking with imbalances due to past injuries or muscular tightness. Add in unsupportive or worn-out shoes, and you’ve got a recipe for chronic pain in the feet, knees, hips, or even your lower back.

How to Fix It:

• Check Your Stride: Pay attention to how you walk. Your steps should be soft, and your feet should land beneath your hips—not far out in front. Try to roll through each step from heel to toe smoothly without overextending and there should be pressure through the outside of the foot not through your arch.
• Invest in Good Footwear: Choose shoes that support your arch type and provide cushioning and shock absorption. Replace athletic shoes every 400–600 kilometres, or when the soles show uneven wear. If you’re unsure about your foot mechanics, consider a gait analysis at a sports store or podiatrist’s office. You could also look at the wear pattern on the bottom of your shoe to get an idea of your general walking gait/mechanics
• Go Barefoot (Sometimes): Spending short periods barefoot on safe, flat surfaces can help strengthen intrinsic foot muscles and improve natural gait mechanics. Start slowly—especially if you're used to supportive shoes—and build up gradually.
• Stretch and Strengthen: Tight calves, weak glutes, and poor ankle mobility are common causes of poor walking mechanics. Incorporate calf stretches, glute bridges, ankle circles, and foot mobility drills into your routine.

Final Thoughts
Muscle pain doesn’t always start with a big event—it often begins with small, overlooked habits. But the good news? These habits are fixable. With regular posture checks, ergonomic tweaks, movement breaks, mindful sleep positioning, and better walking mechanics, you can significantly reduce unnecessary muscle tension and avoid long-term damage.
If you’re feeling persistent pain or tension, don’t wait—get help early and book an appointment.


The sooner you address it, the easier it is to fix. A combination of daily self-care and professional support (like massage, myotherapy, physiotherapy, or movement coaching) can keep your muscles moving well and pain-free for the long haul.