Our muscles and joints are an invisible support that allows us to move freely, engage in sports, and feel light in our bodies. However, the health of the musculoskeletal system depends on many factors.
To function properly, it needs protein, calcium, magnesium, vitamin D, omega-3, and collagen. These can be obtained not only from vitamin complexes but also from a balanced diet. It is equally important to get enough sleep every day, as during rest the body initiates tissue regeneration processes.
Some habits also affect the condition of joints and muscle tissue. Here are the most dangerous ones for health.
1. Sleeping with Your Arm Under the Pillow
Staying in this position for a long time puts a heavy load on the shoulder joint and compresses the nerves. Since the arm remains in an unnatural position for a long time, the muscles become numb, and by morning, there is tingling and stiffness. Over time, this can lead to chronic inflammation of the neck or shoulder.
Helpful Alternative
Train yourself to sleep on your back or side with a small pillow under your arm for support. This way, your joints will relax, and your body will rest in a physiological position.
2. Completely Refusing to Exercise
Muscles lose mobility, and ligaments become less elastic when we do not move. This accelerates the aging process of the body and increases the risk of injury even during ordinary movements, such as lifting a grocery bag.
Helpful Alternative
To avoid problems, walk regularly, practice yoga, or swim. Even 20–30 minutes of light activity will help maintain joint health and muscle tone for a long time.
3. Overloading Yourself
Unjustified heavy physical loads are just as harmful as complete inactivity. Constant weight training destroys cartilage, causes inflammation, and micro-injuries that can trouble you for the rest of your life.
Helpful Alternative
Alternate intense workouts with rest days and include stretching, massages, breathing exercises, and other recovery practices in your schedule.
4. Ignoring Warm-Ups
The habit of starting a workout without warming up also harms muscle and joint health. Cold ligaments are easily injured, and sudden movements can cause strains or spasms.
Helpful Alternative
Even if you plan a 20-minute workout, spend 5–10 minutes on a light warm-up. Perform circular movements with your joints, jump in place, and do dynamic stretches. Simple actions "activate" the body and reduce the risk of injury.
5. Sitting at the Desk for Too Long
Due to hours spent in a static position, the muscles of the back and neck become stiff, blood flow is disrupted, and the joints are overloaded. As a result, general fatigue appears first, followed by chronic pain.
Helpful Alternative
Every hour, get up from your desk and do a light warm-up. To relieve muscle tension, a short walk, some bends, and shoulder joint exercises will suffice. We have compiled a list of exercises that can be easily performed in the office in another article.
6. Carrying a Heavy Bag on One Shoulder
Uneven weight distribution harms posture, causes muscle spasms, and can even displace spinal discs. If this habit is not addressed, over time, asymmetry will become noticeable and painful.
Helpful Alternative
If you plan to take a heavy laptop or books with you, opt for a backpack or a bag with a crossbody strap. It is also helpful to redistribute the weight, meaning instead of one heavy bag, take two lighter ones in different hands.
7. Wearing Uncomfortable Shoes
High heels and flat soles are equally harmful to joints. If you wear uncomfortable shoes every day, your knees and spine will start to work under overload, and your feet will lose their natural cushioning.
Helpful Alternative
Prefer shoes with a comfortable fit, a 2–4 cm heel, and good arch support. For home or office, you can additionally purchase orthopedic insoles.
8. Slouching and Not Monitoring Your Posture
Sitting for long periods with a rounded back causes the shoulders to move forward, and the neck muscles become overstrained. As a result, tension and chronic pain develop, and over time, the shape of the spine may change.
Helpful Alternative
Approach improving your posture comprehensively. Perform specific exercises and set reminders throughout the day to straighten your back.
9. Not Drinking Enough Water Throughout the Day
Like the rest of the body, joints need water: cartilage is nourished by synovial fluid, which thickens and performs lubrication functions poorly when dehydrated. This accelerates joint wear.
Helpful Alternative
Regularly drink clean water to avoid health problems. If you enjoy bright flavors, add fresh lemon balm, lemon slices, or a cinnamon stick to your water pitcher.
10. Enduring Pain and Working Through It
The habit of ignoring the body's signals leads to chronic pain. Muscles and joints do not recover on their own if they are constantly overloaded. On the contrary, they wear out at an accelerated pace.
Helpful Alternative
Start listening to your body. If you feel discomfort, reduce the load and take breaks. If the pain persists for more than three days or recurs frequently, consult a doctor.
