Posture Mistakes That May Be Hurting Your Back

by Zara Smith online digital marketar

Many times back pain is the consequence of years of faulty standing or sitting posture. Let's check some of the common mistakes we do while working, lifting objects or carrying a load, texting on the phone, etc.

Back pain is becoming increasingly common in adults these days. It is amongst the common reasons for sick leave at offices. Primarily a sedentary lifestyle and lack of movement are the main culprits for this problem. When designing the best treatment for back pain, a good pain management specialist carefully analyses the patient's lifestyle to figure out the probable reasons that lead to back pain in the first place. This helps to correct the problem from its root to prevent its relapse. 70% of the times people who complain of back pain have an incorrect posture. Let's take a look at some of the most common postural mistakes that lead to back pain.

1. Posture when working

A poor posture while sitting or even standing, over the years, can lead to back problems. If you spend hours at the office sitting at your desk, your position is vital. Check your posture repeatedly. Usually, when we begin the day, our spine is straight, but after a couple of hours, we hunch over the computer. A rounded upper back with head thrusting forward not only strains the muscles but over time affects the spinal alignment. When working on the laptop, sit up straight, with your head straight over the spine, arms flexed at 90 to 75 degrees. Also, keep your monitor straight slightly up so it’s in level with eyes.

2. Posture when watching television or reading

When we are relaxing at home, whether watching TV or reading a book or newspaper we tend to slump into the comfy sofa or bed. While it feels comfortable, sitting with a collapsed position for long puts pressure on the intervertebral discs causing backaches.

3. Incorrect Standing position

When standing if your pelvis tilts forward, and your bum sticks out you will have a prominent curve in your lower back called hyperlordosis also known as Donald duck pose. The excessive lower back arch places more pressure on the spinal vertebrae causing pain and spinal problems like sciatica and spinal degeneration. Excessive belly weight, wearing high heels, and even sitting for long hours with pelvis tilted forward in an anterior position can be the reasons for hyperlordosis. Always stand straight maintaining the spinal alignment. Imagine a string at the top of your head, pulling you upwards when standing to ensure a correct posture. The best treatment for lower back pain would involve stretching the hip flexors and strengthening glutes and core muscles.

4. Standing with weight on one side

A lot of times when standing, we put more pressure on one side of the body, especially when carrying a bag or holding a baby on one side, etc. When your weight is not evenly distributed on both sides, muscles strain to cause backaches. When you are standing or walking, always check if the weight is equally balanced on both sides. Avoid carrying a heavy load. Exercise regularly to maintain your muscles strength.

5. Text neck

When on the mobile phone or computer we tend to stick the head forward and shoulders rounded. This posture is known as text neck. The human head weighs around 4-5 kg. When the neck is straight, the weight of our head is conveniently placed on the spine. But when we tilt the head while looking at the mobile phone, we put extra pressure on the neck muscles, making them work hard. We all spend so many hours on the phone today without realizing the harm that we are doing to ourselves. Try to keep the neck in line with the rest of the spine, by tucking the chin. This will ensure that muscles are in their natural state with no extra pressure.

6. Lifting Objects Incorrectly

Lifting objects in improper posture can also lead to backaches and injury. We usually bend from the waist and round our back, which can place more pressure on the spine. When lifting an object, keep your back straight and bend from the knees. Squat down, now pick the object. Keep the load close to the body and come up, keeping your spine straight. This will prevent back injury and sprain.

Developing the habit of sitting with spine straight in the right way may initially seem difficult simply because the body is not used to it. But when we are sitting right, all the muscles are in their natural state and more relaxed than when we sit with a rounded spine. Exercise regularly to strengthen your muscles so you can correct your posture. If the pain still persists, it is essential to consult an expert. Chronic pain treatment center like Vardan assists people in developing a lifestyle that helps them live an active life free of back pain.