Does Poor Posture Cause Back Pain?

If you suffer from unending back pain, it is one of the factors that can cause bad posture. It’s very easy to accidentally take a squat position when you’re tired or concentrating on something. However, sitting continuously in the wrong posture puts unnecessary strain on the spine and surrounding muscles. Here are the consequences of poor posture and the steps you can take to correct them.

Symptoms

Back pain can sort from a muscle painful to a shooting, burning or sharp feeling. In accumulation, the pain may give out down your leg or get worse with bending, twisting, lifting, and standing or walking.

The Health Cost of Poor Posture

If you need a little motivation to improve how you sit and stand all day, take a look at the potential negative health effects of bad posture. The biggest health impact is distortion of the natural curve of the spine. Your spine doesn’t have to be straight; there are three natural curves that support the rest of your body. When you squat, your spine shifts, creating tension in your vertebral joints. Poor Posture can result in easy to feel pain in the lower back and shoulders. You may also experience pain in other parts of your body because causes muscle imbalances.

 In addition to chronic pain, poor posture can lead to internal problems affecting the digestive and cardiovascular systems. Because they hold the intestines in a very unnatural way. This can prevent your body from effectively digesting food, which can lead to gas and general discomfort. It also slows the circulation of, making it much more difficult for the body to heal itself from injuries. Bad posture can affect how you appear to others. Standing upright makes you look confident and relaxed, but crouching can make you look shy.

The Negative Effects of Sitting All Day

The NHS endorse that adults elderly 19-sixty four must do at the least a hundred and fifty minutes of moderate-depth pastime every week or seventy five minutes of vigorous-depth pastime every week. Prolonged sitting can motive lower back pain, in particular if you`re sitting incorrectly, however that`s now no longer all. A examine through The American magazine of preventive medication discovered that better degrees of general every day sitting time are related to an expanded hazard of cardiovascular sickness and diabetes as properly as: Poor posture Low mood Chronic pain

Risk Factors

Back pain can affect anyone, including children and adolescents. The following factors may increase your risk of developing back pain: age. Back pain starts in your 30s or 40s and becomes more common as you get older. Lack of exercise. Weak, unused back and abdominal muscles can cause back pain. Excess weight. Excess body weight puts extra stress on your back. Diseases. Some types of arthritis and cancer can contribute to back pain. Improper lifting. Using your lower back instead of your legs can cause back pain. Psychological condition. People vulnerable to depression and anxiety appear to be at greater risk of back pain. Smoking. Smokers experience increased back pain. This can happen because smoking can increase coughing, which can lead to a herniated disc. Smoking can also decrease blood flow to the spine and increase the risk of osteoporosis.

How to Correct Bad Posture

Fortunately, there are many ways to correct bad posture. These can range from big changes like changing your exercise regimen to small changes like adding extra support to your chair. There are several ways to correct bad posture.

Strengthen your Back and Core

One of the motives humans broaden terrible posture within side the first location is due to the fact the muscular tissues of their torso aren`t strong. When you give a boost to the muscular tissues on this a part of your body, it will become a great deal simpler to maintain your lower back up exceptional and straight. There are many approaches you may pass approximately doing this. Lifting small weights may be very beneficial for constructing up energy, however ensure to stretch out your muscular tissues after lifting to save you them from getting tense. Yoga and Pilates sporting activities are each very beneficial for constructing energy and manage on this area. Pilates focuses extra on firming the muscular tissues, even as yoga is amazing for lengthening the muscular tissues and growing mobility. If you don`t have time to visit a class, you may appearance up sporting activities on line to try.

See a Physiotherapist and chiropractor regularly

Another easy way to reduce back pain is to see a chiropractor. If the spine has shifted, adjustments are used by chiropractors to return the spine to its original position. Not only will these adjustments help relieve chronic pain, but it will also make it much easier to maintain good posture in the future. Chiropractors take a holistic approach to treatment, so they can help manage chronic aches and pains not only in the back but throughout the body as well. In addition to providing stretching and exercise to help correct your posture, it can also help you make positive changes by evaluating your diet, exercise, sleep, and other factors that can affect your health.

Buy a helpful desk chair and mattress

If you spend a lot of time sitting at work, the chair you use can have a huge impact on your posture. If the chair is uncomfortable and does not support the natural curve of the back, it is easy to assume a squat position as a result. Instead of straightening your body unnaturally, find a desk chair with a high back that follows the curve of your spine. They also need to be made of supportive and lightweight materials to keep your muscles looking nice and comfortable.

You must also use a supporting mattress. A poor quality mattress can cause back pain and spinal imbalances, which negatively affect your posture during waking hours. Ideally, the mattress should be made of supportive memory foam that supports the contours of the body without feeling sagging. If you don’t want to invest in a new mattress, you can also buy a cheap mattress topper for extra bed support.

Be sensitive of your alliance

A big part of correcting your posture is to increase your awareness of your posture throughout the day. This can be difficult to get used to if you haven’t done it in the past, but with a little practice it will become second nature to you. There are many things you can do to remind yourself to check your posture. You can try wearing a bright bracelet or ring associated with good posture as it reminds you to sit up straight every time you look at it. You may want to ask a friend or family member to remind you to stand up straight when you show yourself slumped. When standing, 

Consider keeping your shoulders above your hips and your feet and knees in a straight line. Keep your shoulders relaxed and your knees slightly bent. This may take some practice, but over time you will learn to accept this position naturally. If you’re still having trouble maintaining good posture, see a chiropractor or doctor.

Prevention

Back pain can signal a serious medical problem. Seek immediate care if your back pain.By learning and practicing proper body mechanics to improve your physical condition, you can prevent back pain or prevent it from recurring.

To keep your back healthy and strong: Exercises. Regular, low-impact aerobic exercise that doesn’t strain or shake your back can increase back strength and endurance and improve muscle function. Walking and swimming are good options. Talk to your doctor about what actions you can try. Development of strength and flexibility. Core-strengthening abs and back exercises help prepare your muscles to work together like a natural corset for your spine. Maintain a healthy weight.

Excessive weight puts a strain on the back muscles. If you are overweight, pruning can help prevent back pain. Quit smoking. Smoking increases your risk of low back pain. The risk increases with the number of cigarettes smoked per day, so quitting should help reduce this risk. Avoid movements that twist or strain your back. Use your body properly: Stand smart. Don’t slouch.

Maintain a neutral pelvic position. If you must stand for long periods, place one foot on a low footstool to take some of the load off your lower back. Alternate feet. Good posture can reduce the stress on back muscles. Sit smart. Choose a seat with lumbar support, armrests and swivel support. Placing a pillow or dry towel on your back can help maintain a normal curve. Keep your knees and hips at the same level. Change positions frequently, at least every 30 minutes.

Smart Pickup. Avoid lifting heavy objects as much as possible, and if you have to lift heavy objects, use strength in your legs. Keep your back straight and bend your knees without twisting. Keep your weight close to your body. If the object is heavy or uncomfortable, find a lifting partner.

Author: Nitesh Dhameliya

Physiotherapist, Ahmedabad Clinic Name : Samarpan Physiotherapy Clinic Nikol Nava Naroda Branch 11, Vedant Bunglow, Opp. Radhe Bunglow Part -2 Haridarshan Char Rasta, Nikol Naroda Road Behind. Shalby Hospital, near Fortune Circle, Ahmedabad, Gujarat 382330