5 Poor Postures That Cause Back Pain

If you frequently experience body aches, neck pain, or lower back discomfort, it may be due to poor posture, especially for those who sit for long periods at work. Incorrect sitting positions can lead to back pain and may even trigger conditions such as fascial inflammation, lumbar disc herniation, and sciatica. It's essential to check if you exhibit any of the following five poor postures to safeguard your health.

5 Poor Postures That Cause Back Pain

Shoulder Shrugging

This is a common poor posture among urban dwellers. When we focus on computer work, our head, neck, and shoulders often unconsciously lean towards the screen, resulting in shoulder shrugging. Prolonged maintenance of this posture can lead to rounded shoulders, affecting appearance, and causing excessive extension of the upper cervical vertebrae and excessive bending of the lower cervical vertebrae, resulting in muscle imbalances. This condition, commonly referred to as "text neck" or upper crossed syndrome, can lead to cervical disc herniation, chronic neck pain, and headaches. In severe cases, it may even result in neurological symptoms, such as numbness or weakness in the hands. The correct posture should have your back firmly against the chair, with your ears, shoulders, and pelvis aligned while typing or looking at the screen.

Slouching

Hunching, or excessively rounding the back for extended periods, is a common issue. Poor postures such as crossing your legs, looking down at your phone or laptop for too long, or slouching can cause tightness in the back muscles and insufficient strength in the chest and back muscles to support the spine. Over time, this can pull the pelvis backward, potentially affecting the lumbar region and leading to hunching. This posture can not only cause lower back discomfort but can also exacerbate existing conditions like scoliosis or lead to spinal disorders such as spondylolisthesis.

Slumping

If you often find yourself slumped in your chair or adopting a half-reclined position, you should be cautious. This posture puts strain on the lumbar region and spinal joints to bear the weight and pressure of your upper body. Prolonged slouching increases the risk of disc herniation and can lead to significant lower back pain. In severe cases, even standing or walking may cause intense discomfort.

Unsupported Lower Back

If your chair does not provide adequate support, causing your lumbar region to remain unsupported, you may experience issues such as fascial inflammation, muscle strain, or lumbar disc herniation. It is advisable to use a cushion between the chair back and your lower back to support your lumbar region, helping maintain correct posture and alleviate lower back issues.

Leaning on Sofa Armrests

Many people tend to lean on the armrests of their sofas, but this posture can lead to spinal misalignment and cause uneven tension in the muscles on either side of the waist, potentially resulting in muscle strain and lower back pain. Even while sitting on a sofa, it is essential to maintain a neutral pelvic position and ensure sufficient support for your lower back.

Improving your sitting posture can not only alleviate back discomfort but also enhance work efficiency and improve your overall posture. Therefore, addressing poor postures is crucial for your health. Contact us today for more information or to schedule a consultation.