Poor posture and back pain
Posture is the position which we hold our bodies while standing, sitting, lying down, bending, reaching, pulling and lifting. A good posture refers to the correct alignment of the bones of the spine supported by postural muscles. Maintaining a correct posture is crucial for putting less strain on our muscles, ligaments and joints while sitting, standing, walking and lying down.This can all add to back pain if it is not correct, and before you know it, you are looking for back pain physiotherapy
A poor posture occurs when the alignment of the bones is disrupted. It can be caused by an injury, a disease, or simply by genetics or bad habits. A bad posture, when used for long periods, can often lead to strain of the muscles, which forces the muscles in your back to overwork or cause them to lose their strength. If the incorrect posture continues, it will eventually lead to back pain.
A poor posture can easily be caused by:
• Sitting in the wrong position for a prolonged period;
• Concentrating your body's weight on one leg while standing;
• Lifting heavy objects, the wrong way.
Bad posture and back pain symptoms
An incorrect posture may cause joint degeneration, rounded shoulders and a potbelly, At the same time, it can cause painful symptoms like neck pain, muscle fatigue, middle and low back pain, knee pain, headache and more.
Back pain caused by a bad posture may present the following symptoms:
• Muscle ache;
• Sharp or stabbing pain;
• Spinal dysfunction;
• A burning sensation around and near the area of pain;
• Muscle stiffness.
Corrective posture therapy
It is possible to improve a bad posture by practicing the following tips:
Support your sitting and avoid sitting in one position for prolonged periods
While sitting, keep both your feet flat on the floor, don’t cross your legs, and keep a small distance from your chair to the back of your knees. Keep your shoulders back and relaxed, and your head over your spine. Get up every hour and move to release pressure off your body.
Keep a straight position
While standing or walking, remember to stand straight with your shoulders back and keep your knees lightly bend. It is important to keep your head straight and balanced above your spine. Remember to keep your spine aligned when lying down and avoid sleeping on your stomach.
Use an appropriate lifting technique
While lifting a heavy object avoid bending your back. Instead, squat down with a straight back and slowly lift the object while keeping a good posture. Straighten your hips and knees, and not your back.
Use a posture corrective therapy back brace
It will support your posture while holding your back into the correct position and remind you to keep straight until it is natural for you.
There are exercises that can help you realign and improve your posture, for the upper and lower body, like crunches, leg extensions, bridges, hip flexor stretches, neck’s flex, and more.
Get professional Physiotherapy help
If none of the above methods have worked for your back pain, maybe it is time to visit a professional. It can either be a physiotherapist, an osteopath, or a chiropractor.