Discover the everyday habits that may be quietly causing your back and neck pain—and the simple changes that can make a big difference.

Back pain shows up anywhere from the base of your neck down to your tailbone. The discomfort might feel burning, aching, dull, sharp, shooting, stabbing or throbbing depending on what’s causing it.

I work with athletes and non-athletes of all sorts in my role as a personal trainer and yoga teacher and one of the most common complaints I hear is nagging stiffness and soreness in the upper back.

There’s a good chance you’re reading this hunched over. If you’re at your desk, your shoulders are likely rounded and creeping toward your ears. Ditto if you’re looking at your phone right now. Most ...