We live in an age where convenience is at our fingertips, and much of our time is spent in front of screens, whether for work or entertainment. However, have you ever noticed how our posture changes as we adapt to the screen, rather than adjusting the screen to fit us?
This shift in posture is one of the leading causes of a very common issue that many of us experience at least once in our lives—back pain!
Understanding the Cause of Back Pain
Back pain occurs in 60% of cases due to overworking and overloading the spine in a particular posture for extended periods. It's not that you sit wrong for one day and immediately end up in pain, but staying in a poor posture over time eventually leads to discomfort. The main issue is that poor posture increases stress on the muscles, weakening them and making it harder to maintain the body’s position and stability in the long run.
What you might think of as a "comfortable" posture can actually harm your back structures in the long term.
How Physiotherapy Can Help
The good news is that poor posture can be corrected with support aids, strengthening weak and unused muscles, and taking timely breaks from certain positions. Physiotherapy plays a vital role in reversing the back pain caused by poor posture. Often, simple lifestyle changes can improve posture, such as:
Sitting on an ergonomic chair with proper back and feet support
Adjusting your screen to eye level to promote the right sitting posture
Taking breaks every 20 minutes, which can be as simple as stretching in your seat
Walking around during phone calls
Setting reminders to move around, or placing a small note on your workstation to prompt you to change positions
When to See a Physiotherapist
Despite following these changes, if poor posture still causes daily discomfort, particularly pain that interferes with your ability to function, it might be time to consult a physiotherapist. A physiotherapist can assess your posture and identify weak muscles that require strengthening. Physiotherapy treatments may include:
Heat/cold therapy to relax the muscles
Pain-relieving modalities to manage discomfort
Stretching and strengthening exercises to improve flexibility and muscle balance
Posture correction aids, such as lower back support cushions for your chair or car seat, shoe lifts, and advice on proper techniques for carrying bags or lifting objects
As your posture improves and your muscles become stronger, your physiotherapist will guide you in implementing these exercises and lifestyle changes at home. Maintaining this routine at home will help sustain the progress you've made, prevent future discomfort, and keep muscle tension at bay.
Don’t wait for the pain to worsen! Visit your physiotherapist soon for an evaluation and start your journey toward a pain-free, properly aligned body. Prevention is better than cure—no more strain, no more pain!
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