How poor posture contributes to back pain and ways to fix it

Introduction

Back pain affects individuals of various age groups. Surprisingly, even youngsters experience back pain nowadays. There can be many causes, but poor posture is a key contributor to back pain. The rampant use of technology prompts people to develop poor posture habits. Spending extended periods working on computer screens or hunching while using smartphones is a form of poor posture that eventually leads to pain. This blog discusses back pain from bad posture, identification of poor posture and preventive ways to overcome back pain.

Understanding the importance of good posture

When you sit, stand, or lie down, the position of your body refers to your posture. Good posture keeps the spine’s natural curves in place. Why is it important to maintain this curve? Because it does not put any undue pressure on any specific part of the back. Hence, maintaining good posture alleviates spine stress, improves muscle function, and enhances joint health in general. 

Healthy posture provides the following advantages:

• Spinal alignment
  Healthy posture helps the body keep the spine at its naturally curved length, reducing the risk of spinal deformities and chronic back pain.
• Healthy Muscles
  Healthy posture balances the body’s segments into optimal alignment so that muscles can function efficiently, reducing the risk of strain and fatigue.
• Respiratory function 
  Healthy posture enables unrestricted breathing by allowing the diaphragm to move freely, enabling efficient oxygen intake.
• Joint health
  A healthy posture can reduce stress on your joints, minimizing wear and tear. 

Why do we get back pain from bad posture?

Various lifestyle factors can contribute to back pain from bad posture. Let us discuss some of the common incorrect posture habits:

• Slouching in chairs: Slouching is a common posture problem, and it may be ascertained by sitting on unsupportive chairs or unconsciously leaning on your shoulders. This may change the lower back curvature, putting undue pressure on the lumbar spine. Eventually, this causes chronic lower back pain.
• Hunching over a desk: When a person leans on the desk while working on a laptop or PC, the upper back is strained. The neck and back muscles have to bear more pressure, experiencing pain.
• Poor posture during walks or while standing: Walking with your back bent forward or standing with your hips pushing forward misplaces the spine’s optimal alignment. This results in uneven muscle strain, leading to back pain. 
• Prolonged sitting: Sitting in one place for long hours without any support for the back causes back pain. It also costs most people the original core muscles to uphold the upright position. 
• Lifting: Incorrect postures while lifting heavy objects, such as slouching form the waist level instead of the knee. A heavy object is hefted at the cost of the lower back. Therefore, lifting objects on the contrary to the correct form exerts the back.

Signs of back pain from bad posture

Some of the tell-tale signs indicating that one’s back pain is due to posture problems are: 

• Discomfort and Pain: If you often experience back, neck, or shoulder pain, your posture might be the problem. If the pain increases after long periods of sitting or standing, it is another sign. 
• Stiffness: When you wake up or stand after a long sitting and notice stiffness in your back, it is a sign of incorrect posture. 
• Muscle fatigues: If the muscles are strained for longer periods, they will eventually wear out and feel tired after every activity.
• Rounded shoulders or forward head position: If your shoulders tend to round forward or your head leans forward, it is a clear sign of poor posture.

Ways to correct posture and overcome back pain

The human body is designed for movement, and a century ago, movement was a natural part of daily life. Today, the sedentary lifestyle has negatively affected our physical and mental health. An ideal way to address back pain from bad posture and to overcome back pain is to do physical activity, optimise the working environment for better posture, and change poor posture habits. Some of the ways you can do this are: 

• Build stronger core muscles 
  A strong core helps in maintaining the correct posture. To strengthen your core, you must workout regularly. Also work on other critical areas, like the abdomen, lower back, and hips. Bridges, leg raises, back extensions, and plank are some of the workouts one can do.
• Stretching 
  Regular stretching helps maintain flexibility and combat the stiffness associated with poor posture. Perform stretches like the cat-cow pose, child's pose, and chest openers to relax the tightened muscles. Incorporating yoga into your routine also improves flexibility and promotes better posture.
• Ergonomic Workspace
  To maintain a healthy posture, especially during prolonged hours at a desk, create an ergonomic workspace. Use backrest for chair and ensure that your seat is at the correct height to keep your feet flat on the floor. The computer screen should be at eye level to prevent neck strain. The keyboard and mouse should be positioned in a way that the arms can rest comfortably.
• Use posture correctors
  It's easy to forget posture when focused on work or other activities. Use posture correctors to keep your back aligned throughout the day.
• Lift properly
  Lifting in poor posture is the most prevalent cause of back pain and back injury. Keep your back straight while lifting and rather bend the knee. Do not move, twist or lean the waist when raising heavier items.
• Take regular breaks
  Staying in the same posture for extended periods causes the mid spine to stiffen and creates discomfort. Therefore, every 30 to 60 minutes, stand up, extend your back, and walk outside to relieve pressure on the spine and keep your muscles activated.
• Healthy lifestyle
  Obesity or being overweight can also trigger bad posture and cause back pain. You should practice a healthy lifestyle and watch your weight. This can be achieved by eating a balanced diet and exercising. A balanced diet should also consist of abundant fruits and vegetables. Regulating your weight diminishes the stress on the back and helps maintain a more suitable posture. 
• Measures while driving
  During long trips, it is recommended to use a back rest for car. This product supports the back at all times and also helps maintain good posture. This additionally prevents fatigue and helps overcome back pain from bad posture.

FAQs

How long does it typically take to see improvement in posture?

Most people can notice a difference after a few weeks to a few months of consistent work. The amount of time depends on your level of commitment, the severity of the problem, and how sooner or later you start addressing the problem. 

Are there any risks associated with ignoring back pain?

Yes, ignoring back pain can lead to several risks, as mentioned below:

• Chronic Pain: Minor back pain can turn into chronic pain, which is harder to treat and can significantly affect quality of life. If you already suffer from back pain, use of orthopedic belt for back pain can help. 

• Mobility Issues: Untreated back pain can make it challenging to move around and be flexible, making it hard to do everyday things.

• Neuropathic Pain: If long-lasting back pain is caused by an impinged (compressed) nerve in the spine, it can result in numb, tingly, or weak legs.

• Compensatory Injuries: If you're in pain, you might start tweaking your movements to compensate, which can hurt other parts of your body.

Conclusion

Poor posture significantly contributes to back pain. But the good news is that it can be corrected with awareness and consistent effort. Remember, correcting posture is a gradual process that requires patience and consistency. Use of posture correctors,  backrest for chair and back rest for car can help in this regard. Understanding how poor posture affects your back and implementing the abovementioned strategies can significantly help overcome back pain.