Cracking knuckles, twisting the back and neck, or sitting in one place for too long are common habits; women often make the mistake of wearing high heels… These are silent causes that gradually damage your musculoskeletal system.

According to Dr. Vũ Văn Đại, Faculty of Traditional Medicine – 108 Central Military Hospital, musculoskeletal disorders, apart from the natural aging process, are largely caused by daily habits that negatively affect bones and joints.

Among them, the most common and harmful to bones and joints are the following familiar actions:

Cracking knuckles, over-twisting the back and neck

Cracking finger joints, twisting the back, or rotating the neck are habits many people have. However, these actions make the joints move suddenly and beyond their normal range of motion, leading to damage of the cartilage structures and ligaments surrounding the joints. This is the reason joints become enlarged over time and can also cause injuries such as sprains, ligament strain, dislocations, accelerated cartilage erosion, and premature degeneration.

If this habit is not abandoned, joints can become degenerative, deformed, enlarged in the fingers, with ligament tears, cervical and lumbar disc herniation, and nerve root compression.

Wearing high heels

When wearing high heels, the muscles of the lumbar spine, calves, and Achilles tendon are overstretched, which can easily lead to pain and fatigue. Symptoms may include back pain, calf pain, or pain in the upper heel. When muscles are overloaded, they weaken and fail to support structures such as the spine, knees, and ankles, increasing the risk of injury and joint damage.

The narrower the toe box, the more the toes are squeezed together, causing the big toe to bend outward, eventually leading to deformities in the big toe and other toes. Additionally, squeezing the toes causes compression and injury to nerve branches, leading to pain or neuroma in the foot.

Sitting for too long

Sitting or standing in one position for extended periods reduces blood circulation in the legs, makes hip and gluteal muscles less flexible, and gradually causes bones to become thinner, brittle, and more prone to fractures. The continuous use of hands, wrists, and arms for keyboards and mice puts strain on ligaments and muscles.

The habit of sitting for more than two consecutive hours strains the muscles along the spine, causing slouching and forward bending, which overstretches spinal muscles and ligaments. This fatigue leads to pain and, over time, spinal instability, disc herniation, and degeneration. Therefore, it is advisable not to sit for longer than two hours without movement.

Squatting or crossing legs

The knee joint, consisting of the femoropatellar and tibiofemoral joints, bears the body’s weight. When the knees bend, the thigh muscles and patellar tendon press the kneecap against the femur. While walking, this force equals about half the body’s weight; when climbing stairs, it is 3–4 times the body’s weight; and when squatting, it can be 7–8 times.

Thus, frequent squatting creates great pressure that destroys patellar and femoral cartilage, causing degeneration. Strengthening the quadriceps and avoiding squatting, limiting stair climbing or carrying heavy loads upstairs, will help protect knee health.

Rapid weight loss

A U.S. study shows that one side effect of sudden, unsafe weight loss is reduced calcium absorption in bones, accelerating aging.

When weight loss is too rapid, the connection between fat and muscle tissue loosens. This explains why accidents such as falls, slips, and even fractures are more likely. It also clarifies why people who lose weight quickly often feel weak and are more susceptible to osteoporosis.

Lack of physical activity

Some studies show Vietnam is among the 10 most inactive countries in the world. A sedentary lifestyle increases the risk of dangerous diseases such as cardiovascular disease, diabetes, obesity, and especially musculoskeletal problems like arthritis, joint degeneration, shoulder and neck pain, and spinal disorders.

Instead of being inactive, dedicating just 30 minutes daily to simple exercises can be highly beneficial for bones and joints while also boosting overall health. Activities include swimming, cycling, soccer, badminton, martial arts, tai chi, qigong, or yoga.

Overusing painkillers

Another important factor is improper use of painkillers. Among anti-inflammatory painkillers, stomach inflammation is the most common side effect. Cardiovascular risks and kidney problems are also linked to NSAIDs.

Potent anti-inflammatory drugs like corticosteroids are effective, but long-term use causes osteoporosis, drug dependence, and Cushing’s syndrome. Therefore, medications should only be taken under medical supervision.