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Are you experiencing back pain? Have you considered that poor posture could be the culprit? With so many of us sitting at desks hunched over laptops, poor posture could be contributing to stiffness and aches. In this blog post, we will explore the relationship between poor posture and back pain, discussing the causes and consequences, as well as providing tips on how to improve your posture.
One of the most common causes of poor posture is sitting slouched for long periods of time.1 This can cause our shoulders to slump forward, our necks to crane forward, and our backs to round. If you stay in this position for too long, you may begin to experience a sore neck, lower back pain, and tense shoulder muscles.1
Signs of poor posture include:
- Back pain
- Rounded shoulders
- Muscle fatigue
- Bent knees when standing or walking
- Head that either leans forward or backward
- Headache2
Your spine has three natural curves that contribute to a healthy back: a forward curve at the neck (cervical curve), a backward curve at the upper back (thoracic curve), and an inward curve at the lower back (lumbar curve). Practising good posture is important to ensure these curves are maintained.3 Unsupported postures cause the weight on your spine to get distributed unevenly, and this can lead to the weakening of the tissues in your lower back. Consequently, the complex network of muscles, joints, and discs in your back may be pushed beyond their limit, resulting in back pain.4
How to improve your posture:
- When sitting at your desk, ensure your feet aren’t dangling, and your hips and knees rest at a 90-degree angle5
- Ensure your laptop or computer is positioned at eye level so that the top part can be easily viewed without raising or lowering your neck5
- Spend a few minutes every morning to stretch, and consider gentle exercises like yoga and Pilates to help strengthen and support your muscles6
- Lie flat on the ground for two to three minutes once a day to allow your body to readjust to its natural resting position6
- Straighten your spine when standing or walking, and move your shoulders to their natural resting position6
Our Top Tip!
- We recommend taking a short break every hour at work to stand up and stretch, helping to avoid the stiffening of your muscles
If your back pain persists or you believe your posture needs correcting further, consult a physiotherapist or chiropractor for help.
Taking care of your posture is essential for a healthy back. By making small changes to your daily routine, you can reduce your risk of developing back pain. So, take the time to evaluate your posture and make any necessary changes. Your back will thank you for it!
References
- https://city-chiropractic.com/chiropractor-stoke-on-trent/6-common-causes-poor-posture-shared-stoke-chiropractor
- https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/posture
- https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076817
- https://www.spine-health.com/blog/poor-posture-causing-your-back-pain
- https://newyorkcityspine.com/blog/chronic-back-pain-try-fixing-these-bad-posture-mistakes/#:~:text=One%20of%20the%20biggest%20posture,lead%20to%20lower%20back%20pain.
- https://www.healthdirect.gov.au/how-to-improve-your-posture#:~:text=Stand%20tall.,can%20interfere%20with%20good%20posture.
References
-
- https://www.crossrivertherapy.com/research/back-pain-statistics
- https://www.keckmedicine.org/blog/the-best-and-worst-sleep-positions-for-back-pain/
- https://www.mayoclinic.org/diseases-conditions/back-pain/in-depth/sleeping-positions/art-20546852
- https://www.spine-health.com/wellness/sleep/pillows-different-sleeping-positions
- https://www.news-medical.net/health/A-Guide-to-Healthy-Sleep-Positions.aspx#:~:text=Sleeping%20on%20the%20side%20is,spine%20aligned%20and%20relatively%20neutral.
- https://www.sleepfoundation.org/physical-health/how-to-sleep-with-lower-back-pain
