SIGNIFICANCE OF POSTURE IN PREVENTING AND ALLEVIATING LOW BACK PAIN

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Low back pain is one of the commonest health problems around the world. It is estimated that 60-70% of people experience severe low back pain which affects their work and quality of life. One of the main reasons for having back pain is poor posture.

The intensity of pain which may be acute or chronic can differ from dull to severe pain, preventing the normal functioning of the person. Low back pain mostly occurs in people with occupations like driving, manual handling, and activities involving improper body movements i.e., bad posture.

What are good and bad posture?

Good posture and back support are essential for reducing the chances and levels of back pain. Posture is considered good when the backbone is correctly aligned, and all the muscles are relaxed. A bad posture can cause stiffness and tenderness in your back muscles. This stiffness results in pain and other back problems.

Some of the obvious signs of poor posture are having a potbelly, rounded shoulders, and a forward neck and chin. When the lower back has an exaggerated curve, it pushes the internal organs toward the anterior side in the abdominal region of the body which results in potbellies.

Correct posture is an effortless but crucial way to protect many complex structures in the back and keep the spine healthy. It is necessary to pay attention to the way you keep your back when you sleep, sit, stand, walk, or do any activities of daily living.

Lying down while using a laptop or using a phone with the wrong posture can cause mild to severe back pain and postural abnormalities at the end.



Impact of maintaining good posture on your back

If you practice good posture and your bones and joints are in correct alignment. This reduces stress on the ligaments holding the spinal joints together, decreases the tensions on your muscles, and allows them to work more effectively. Good posture can also help to prevent all musculoskeletal pains, overuse disorders, and back and muscle strains.

Move your body

Most of the back problems are associated with having a sedentary lifestyle. You should move your body often to reduce constant pressure on the muscles and spine. A slight change in posture while sitting or standing for a longer period can minimize the harmful effects of muscle spasms, strains, and sometimes nerve compression as well.

“We're largely a sedentary society, and so that sedentary lifestyle is the primary thing that we have to work on,” says Robertson, who also is a spokesperson for the American Physical Therapy Association (APTA). “


Do not take rest for a long time

Most people start thinking that they should rest more and more when back pain occurs. Thus they spend long periods in bed and couch which results in more weakness and stiffness of the back muscles.

As soon as they realized that the pain is gone and the problem is solved, they get back to their old habits of sitting and standing in poor posture causing repetitive stress and strain to the spine and back muscles. They have no idea that their back muscles strength is being compromised from lack of use and inactivity.

Never say Never!

You need to start moving and stop saying no to simple activities. Try to follow a health care routine by starting a low-intensity workout at home or go for walk daily. A balanced diet is equally important to tackle your back pain and maintain bone and muscle health.

Stretching your overall body especially your back at least twice daily can prevent you from having pain and many back issues. Stretching helps to relax your back muscles and contributes to dealing with muscle spasms and fatigue.

When to call a doctor?

If your back pain persists and does not get better after a few weeks even after correcting your posture or if your pain prevents you from carrying on with your daily activities, see your doctor. They can help in identifying the main cause of your pain and may suggest you some tests. Once it is concluded that there is no organ problem or any serious issue, visit your physiotherapist as soon as possible. Do not delay your visit if your legs tingle, feel numb, or are weak. Your therapist will suggest some therapy to get rid of your back pain.

 

 


By: SAMAN AFTAB

Doctor of physical therapy ( DPT )

Dow University of Health Sciences.

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