Unsupported postures can cause stress in your spine muscles leading towards instability and back pain. It will disperse your spinal cord incorrectly. When you maintain a bad posture it will disturb the fluidity and stability of your core muscles and consequently, it can alter the functioning of the entire body like knees, abdominal muscles, neck, and shoulder. You should try and avoid being seated in such poor body posture and discard your wrong postural habit. It can lead to the dysfunction of your muscles and weaken the strength of your core which can cause severe damage. Recently, it has also been stated by many physiotherapist in Gurgaon. Although back pain treatment in Delhi has made many advancements in the latter, it is strongly recommended by all physiotherapists that you should try to carry the correct posture.
So, yes poor postures or unsupported body positions can lead to serious back pain and can sustain for your entire life span.
What are the don’ts of poor posture?
- While doing your daily chores like gardening, dishwashing, dust-in, cleaning etc. should not be done in hunched forward posture. If you stand hunching forward for long then it will cause stress in your lower back and knees and if you practice it daily then it can lead to muscle inflammation and sciatica pain.
- If you are an office person then 7-8 hours of your daily routine is spent on the chair of your office. Mostly, people tend to sit in a slouching position or slumped posture which can lead to stress on your spinal vertebrae.
- If you are lying on your bed then it should be probably for resting. It is unreasonable to lie down on the bed and then work or watch television or use the phone. It will not only ruin your muscles but stress your eyes as well. You should not practise this habit and quit if you do.
- While you walk, do not put your toes first or do not walk on the support of your toes it will cause numbness and might lead to knocked knees. It is a disease where people have a large gap in between their feet while standing but their knees are joined. It is like creating a reverse V starting from your knees to your toes.
- Most people also stand in a manner that they shift their whole body weight concentrating on just one leg and then switching it alternatively. This is very excruciating for your lower body muscles and it will create a lot of damage to the tissues present in between your discs.
- If you are lifting heavy objects from the ground or shifting any objects from one place to another then do it without bending your back. It means do not completely hunch forward or slouch while lifting any heavy things because it can injure your lower back vertebrae and discs which can lead to sacroiliitis or slipped discs. It is extremely painful, so evade this habit.
What are the do’s for the right posture?
- You should monitor your posture when you are sitting on your office chair. Keep a watch on yourself and if you find it wrong then correct it immediately. And it is very harmful to be seated for 7-8 hours straight without any movements. It will destroy the structure of your body. Correct your position and do get up every hour, take a small walk, go to the restroom, and then come back.
- When you are walking then your head, shoulder, stomach, knees, and toes should fall in a straight vertical line which means you must walk tall. You don’t need to hunch forward while walking, walk straight instead, your spine should be straight and shoulder relaxed, make sure you put your heels first then gently put your toes forward. Do not walk on your toes.
- If you are shifting some objects where you need to continuously lift then do not bend from your back or stand straight. Firstly, try to lift lighter objects by taking support of a counter and table then swiftly bend from your hips, raise one leg backwards to create counterbalance, and now shift what you wanted to shift. And if the object is heavy then go in a squat position so that your body is close to ground level, then start to lift that object keeping it close to your chest without bending your back. You can keep the object in its place then try to straighten out your knees to stand still.
- Conclusion
So, your bad body postural routine can your severe back pain which can lead to chronic back pain if not treated on time. Therefore, you should be careful about your position in order to prevent any injury or long-term pain.