03/29/2025
Synopsis of the New York Times Article: “Worst Habits for Your Back, According to Spine Surgeons”
By Jancee Dunn | March 28, 2025 | The New York Times
This summary outlines expert advice from spine surgeons on common habits that harm your back and how to avoid them.
Key Takeaways:
• Avoid the “B.L.T.” — Bend, Lift, Twist
• These three movements combined put extreme stress on spinal discs.
• Instead, do each motion separately with proper form:
• Feet flat, weight evenly distributed.
• Lift from your legs, not your back.
• Keep heavy items close to your body.
• Avoid twisting — turn your whole body instead.
(Source: Dr. Arthur Jenkins III & Dr. Gbolabo Sokunbi)
• Warm Up Before Recreational Sports
• Activities like pickleball, paddle tennis, and golf may seem low-risk but involve sudden twisting and jarring movements.
• Warm up and stretch, especially the back and chest.
• Incorporate light stretches every few holes or game intervals.
(Source: Dr. Alpesh Patel)
• Be Cautious With Carry-On Luggage
• Lifting heavy carry-ons into overhead bins is a common cause of back injury.
• Test the weight at home — lift waist-high first, then overhead as a two-step motion.
• If it’s too heavy, lighten the load or check the bag.
• When possible, ask someone for help.
(Source: Dr. Rahul Shah, Dr. Jacob Joseph, Dr. Gbolabo Sokunbi)
• Skip Situps — Choose Smarter Core Workouts
• Situps and crunches increase spinal disc pressure and can cause back pain.
• Safer alternatives include planks, swimming, Pilates, yoga, and using an elliptical.
• Even the Marine Corps has phased out crunches for this reason.
(Source: Dr. Jacob Joseph)
• Bonus Tip: Move Often
• Prolonged sitting compresses the spine.
• Stand up and move around at least once an hour — set a timer if needed.
(Source: Dr. Patricia Zheng)
Source:
This is a synopsis of “Worst Habits for Your Back, According to Spine Surgeons” by Jancee Dunn, published in The New York Times, March 28, 2025.
[Read the full article at nytimes.com]
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