Has poor posture ever lead you to feel pain in the back after a long day at work?
The reason for this is mainly as a result of back pain due to changes in posture. Posture has been linked to back pain in a lot of studies conducted the world over.
It is important to know some of the most common postures that many people might be doing without realizing that these very postures cause back pain.
Here are the 5 most common postures that have been shown to cause back pain.
The first posture is the hunchback, which occurs when a person forms a C-shape with their back while working on a desk.
This twists the spinal column and if someone spends days on end doing this, the spine tends to get acclimatized to being curved. This causes back pain as well as pain in the shoulder and neck.
Continued use of this posture over months or years causes the chest muscles to curve. Muscles of the upper back loosen as well and there is prominence of pain in the upper back.
To avert this problem, it is suggested that a person should avoid hunching at the desk and sit upright with the item they are working on is at eye level.
Simple exercises such as twisting the head and shoulders every so often with hands on the head causes the back to relax. Take a short break every 30 – 40 minutes where you can stand and change posture for a short while before going back to their seating posture.
Yoga and regular cardiovascular exercise such as swimming, jogging or even taking a walk are great ways to avert this problem and strengthen the back.
Another bad posture that is common is the rounded shoulder. This posture is caused by activity such as typing when one is seated. This can also be caused by a poor exercise regime which overworks the chest muscles, causing back, shoulder and neck pain.
This can simply be averted by stretching every once in a while twice or thrice during ones work day. These stretches helps realign the vertebral column and prevent pain. Exercises that are aimed at strengthening the trapezius should be included in normal exercise regimes if someone spends most of the day working on a computer.
Another common cause of back pain is over pronated feet which is caused by the arch in the feet being forced flat. This has several causes, such as pregnancy, choosing inappropriate footwear and obesity.
The weakened feet may cause pain in the hip, knee and back. This condition may vary in severity where in some cases its mild while in some, the knees turn inwards to face each other, making mobility a very painful affair.
If it goes untreated, it results in conditions such as metatarsalgia which is a pain in the feet joints. Devices to correct foot alignment are recommended. This must be prescribed by a doctor for the best results and advice on when and how to use.
Another problematic posture that causes a lot of back pain is the anterior pelvic tilt. The pelvis tilts forward and thus pushes the torso forward, causing a bend which is awkward. This may cause severe back pain, especially in the back. The main cause of this is sitting down for extended periods of time without stretching.
This is mostly seen in people who work in busy offices as well as long distance truck drivers who have to be seated while driving for extended periods of time. Sitting for extended periods causes the hip flexors to tighten and loosen the gluteal muscles, which results in pain.
Regular cardiovascular exercise is recommended to avoid this. Exercise should focus on stretching the hip flexors while at the same time tightening the gluteal muscles.
The last posture that causes back pain is the one where the head slants forward, especially for people who do desk jobs and have to deal with a lot of paper work.
In most cases pain in the neck and shoulders is also common. Simple exercises to loosen the neck and shoulders can be used to get the head used to this type of exercise and prevent back pain. If you find that pain persists for far too long, especially after 6 weeks, consult a doctor.
Looking for natural solutions to neck or back pain? Then be sure to read the Herbal Collective Aug’19 issue or get a subscription.