Back Pain:
Poor Posture & Back Pain – Prevention & Fixes
“I have a really bad backache, it’s unbearable.”, uttered one of my colleagues. She had no incident of injury or any previous discomfort. Who is the hidden culprit? Well, the sitting posture is to be blamed here.
Recent studies suggest that poor posture is not just a cosmetic concern anymore. It can lead to chronic back pain and then can project as spinal health problems.
Let us learn more about their relationship.
How does poor posture cause back pain?
- Poor posture like leaning forward/ slouching, swaying back, military back, flat back and so on can disrupt the curvature of the spine.
- Slouching can also cause respiratory distress as it causes compression of the lungs and decreases the level of oxygen intake.
- It disturbs the overall balance and distribution of the body weight and increases pressure on certain back regions.
- This elevates the pressure on the spinal discs and neighboring muscles or nerves. Thereby, leading to further injury and discomfort.
- If not treated over a brief period of time, these habits can lead to chronic back pain, leaving us to wonder how it happened, what I did.
Can fixing my posture relieve back pain?
Do you feel like it is too late to correct your posture? Definitely not, better late than never.
- You can improve your posture and significantly relieve back pain.
- Fixing posture can help deal with back pain. It will provide relief to the strain caused to the muscles which will thereby significantly decrease the pressure on the spinal discs as well.
Additional tips:
- Ensure the shoulders are upright and back
- Head is leveled above and up
- Spine’s natural curvature is maintained throughout, while sleeping, standing, sitting and so on.
What are the best exercises to improve posture?
We all know how vital it is to exercise and be fit. There are some specific exercises that can help strengthen the muscles and provide good postural support and decrease back pain.
- Planks: aids stabilisation of the spine.
- Bird dogs: elevates the balance and coordination
- Shoulder blade squeezes: Strengthens the upper back region
- Chest openers: Tightens tight chest muscles, helps with poor posture
We can actually promote a healthier spine by correcting the muscle imbalances.
Does sitting too much affect spinal health?
Have you been on a day trip on a bike and ended up with back pain?
- Prolonged sitting periods can cause muscle weakening and poor posture, which will increase the risk of back pain.
- Long duration of sitting can lead to compression of spinal discs, which can lead to long- term damage and discomfort.
Can a standing desk help with posture-related back pain?
Of course, nobody likes to stand for a brief period of time. Whether it be in front of your senior or in the bus or in the kitchen (and somehow if your job is related to prolonged duration of standing, I credit that too)
- According to recent trends, standing desks can provide a solution to the individuals by allowing them to alternate between sitting and standing, which reduces the strain on the spine.
- Researchers point out that a sit- stand workstations can help lower back discomfort and help maintain good posture among the employees. However, it is vital to balance between the two modes (sitting and standing) to avoid any potential issues related to it while dealing with one (postural issue).
- Aim to stand for 15- 20 minutes every hour, thereby alternating the sitting position.
Conclusion
Maintaining good posture and alignment helps decrease the strain caused to the spine and muscles.
Regular exercises will help strengthen the muscles and also help with the over- all well being of the body.
Avoid prolonged sitting or standing. Incorporate switching between the two positions.
Use the ergonomic equipment in personal and professional settings to promote good posture.
REFERENCES
- Du SH, Zhang YH, Yang QH, Wang YC, Fang Y, Wang XQ. Spinal posture assessment and low back pain. EFORT Open Rev. 2023;8(9):708-718. Published 2023 Sep 1. doi:10.1530/EOR-23-0025
- Cramer H, Mehling WE, Saha FJ, Dobos G, Lauche R. Postural awareness and its relation to pain: validation of an innovative instrument measuring awareness of body posture in patients with chronic pain. BMC Musculoskelet Disord. 2018;19(1):109. Published 2018 Apr 6. doi:10.1186/s12891-018-2031-9
- Wernli K, O’Sullivan P, Smith A, Campbell A, Kent P. Movement, posture and low back pain. How do they relate? A replicated single-case design in 12 people with persistent, disabling low back pain. Eur J Pain. 2020 Oct;24(9):1831-1849. doi: 10.1002/ejp.1631. Epub 2020 Jul 27. PMID: 32621351.
- Kim D, Cho M, Park Y, Yang Y. Effect of an exercise program for posture correction on musculoskeletal pain. J Phys Ther Sci. 2015;27(6):1791-1794. doi:10.1589/jpts.27.1791
- Markova V, Markov M, Petrova Z, Filkova S. Assessing the Impact of Prolonged Sitting and Poor Posture on Lower Back Pain: A Photogrammetric and Machine Learning Approach. Computers. 2024; 13(9):231. https://doi.org/10.3390/computers13090231