Whether you work in the office or at home, poor screen position is a very serious health problem that deserves to be addressed. FitRobin, therefore, answers the following questions: How can bad posture affect health? Is back pain related to poor posture at work? Is postural yoga an effective way to correct it and relieve back pain?
What are the worst postures to avoid? In case of low back pain, which sitting posture to favor? Here are the reasons why maintaining a good back posture is crucial for the proper functioning of your body!
How can poor back posture affect your health?
We are all more or less able to differentiate bad from the good back posture. You only have to take a look around to see that the majority of people in the street are walking with their backs bent! But what about their own daily habits? Since you only have eyes for others, it is very likely that you don’t know you have bad posture.
Flabby stomach, arched lower back, arched back, rounded shoulders, head tilted, hips forward… we all recognize each other in this more or less flattering portrait. In addition to its unsightly side, the curved back also brings its share of adverse health effects.
As you know, the human body is made to move, rather than at a standstill. However, your lifestyle forces you to sit for several hours. As a result, the majority of you have lower back pain. The latter is not in fact inevitable. If, on the other hand, you decide not to take action, back pain can lead to other serious problems with both physical and mental health.
That is why it is important to know all the consequences that bad postures can have on your overall health. Low back pain, problematic digestion, constant fatigue, increased stress… the negative effects of bad posture, whether standing or sitting, are many.
Here are some good reasons to adopt a good posture at the office:
- Stress and anxiety – bad postures create immense stress on the spine. And the more the latter is exposed to pain, the more the nervous system and the brain are concerned. Physical stress then turns into mental stress. By taking care of your posture, you fight both physical and mental stress.
- Poor blood circulation – when you are in a sitting position, you often tend to cross your legs, which leads to poor blood circulation, which can cause back pain and spider veins.
- Various ailments – they appear in several places on the body, as much on the back as on the arms and legs. If you don’t take care of your posture, the pain can become chronic. In most cases, people experience lower back pain (low back pain). Osteoarthritis and osteoporosis also fall into the category of common problems due to a hunched back.
- Disturbed digestion – because the body is bent and the organs are squeezed together, there may be poor digestion, which may result in symptoms such as diarrhea and constipation. The slumped posture has a direct impact on the metabolism. It can damage certain bodily processes. It is therefore crucial to watch your diet when working seated.
- Persistent fatigue – due to efforts to keep your back straight, sooner or later fatigue sets in.
- Harmful body language – the slumped posture largely affects the mood and attitude of each individual. Consequently, it can also have an impact on how others perceive us.
The benefits of good back posture are therefore as follows:
- Aligned bones and joints, which promotes the proper use of muscles
- Reduced risk of arthritis and low back pain
- Reduced back tension
- Back pain relieved
- Persistent fatigue prevented
- Good look guaranteed
- Improved mental state
Back pain due to bad posture? How to cure it ?
Certainly, in the majority of cases, lower back pain is due to poor sitting posture at work. It affects a large number of individuals and specialists estimate that more than 80% of the population will suffer from it one day or another. To prevent lower back pain and improve quality of life, good posture is probably the easiest thing to do.
Whether you spend the majority of your day sitting in front of a screen or not, make sure you always have your back straight and your shoulders back. It is essential that you do not hold your back slanted or arched. For maximum comfort at work, please adjust the height of your chair properly.
Avoid a hollow forming in the lower back by placing a small cushion. You need to be in front of your screen and the most frequently used items within easy reach. If necessary, get a small toe clip. The latter will not only help you improve your posture at work, but also prevent swollen feet.
Whether it’s for propriety or because you feel more comfortable, crossing your legs should be avoided when you spend the majority of your time stuck in front of the screen. Not only does it cause lower back pain, but also cuts off blood circulation.
The only solution is therefore to uncross them, even if it takes you some effort. Also, take breaks to move and stretch. On the contrary, if you spend too long in a standing position, it is recommended that you get a low stool and put your feet on it, alternating them every ten minutes.
Doctors still advise swapping handbags for backpacks and carry these on both shoulders. When it comes to shoes, forget both too high heels and ballet flats. In the event of low back pain, the ideal will be to find the happy medium with heels of 4-5 cm.
The other things you can do to improve your daily posture and avoid back pain are as follows:
- Bend over, bending both legs. If you must stay bent longer, kneel down to avoid bending your spine too much.
- Lift a load that is too heavy by holding it not at arm’s length, but rather against your hips and stomach.
- Dress seated and take your time putting on your shoes. Avoid dressing standing or on one foot.
- Exercise regularly, because the best treatment for back pain is movement. The golden rule is not to strain and to stretch after each workout.
Improve your posture at work and on a daily basis – advice from a physiotherapist
Tired of being constantly snapped in half? Do you dream of standing up and saying goodbye to back pain? Focus on the 5 tips of a physiotherapist that will do you good at work and on a daily basis.
Postural yoga to improve posture and relieve back pain
How does yoga straighten posture while combating back pain? Whether it is healthy or kundalini, yoga acts directly on the spine by rebalancing and strengthening it. In just a few sessions, the back posture is visibly improved, the shoulders drop and you stand up straight.
Having said that, yoga also helps build muscle in the back and ligaments, which is very important when suffering from low back pain. So here are two yoga poses that correct the posture and relax the spine.
Lie face down with your arms crossed, your head resting on them and your legs stretched out to their full length. Raise your head and shoulders and place the chin on the palms. Leave the elbows on the floor and separate them, keeping a space between them to slightly reduce the tension. Adjust your elbows so that there is no pressure on your back or lower neck. Close your eyes and hold this position for a few seconds, then release slowly.
Place the hands and knees on the floor. The legs should be positioned under your pelvis and the hands under your shoulders. Leave the head in a neutral position, turn the eyes towards the ground. Exhale and circle the spine towards the ceiling. Do not move your hands or raise your hips.
Gently lower your head into the neck. A stretch in the back should be felt. Inhale and return to the starting position. Bend your back in the opposite direction and point your head up. You should feel a stretch in the spine. Stay like this for a few seconds and return to the starting position.