HomeHealthHow to Manage Back pain due to Poor Posture?

How to Manage Back pain due to Poor Posture?

Do you know why your back aches without injury? Yes, it is a matter of fact that poor Posture can lead to back pain. So stop slouching and straighten your spine for pain-free days!

Common poor postures

Some of the poor postures that are likely to make you suffer are:

  • Slouching
  • Hunching back
  • Leaning over one leg
  • Placing the phone between your shoulder and neck
  • Rounded shoulders
  • Poking chin
  • Standing with a flat back
  • Inward curving of lower back

How does poor Posture cause back pain?

Poor Posture is an acquired habit that can decrease your range of motion and negatively affect your daily life. For example, while reclining, your body isn’t balanced, and mobility starts to suffer. You may also experience muscle tightness in your chest or nagging pain in your upper body.

When you are in an incorrect posture, pressure develops in several areas within your muscle tissues, spinal joints, & discs. The exerted pressure might be relieved immediately after getting into a good posture or may proceed to increase slowly over time and weaken the surrounding muscles. For example, sitting in an uneven position and bending forward might cause extra load on your spinal discs, causing herniation.

Lifting weights from the floor incorrectly can lead to lumbar disc herniation. This type of activity causes pain in your lower back and sometimes causes radiating pain in lower limbs through the nearby spine nerve.

Another reason is lying on your belly in an uneven position while you work on a laptop or reading might stretch your muscles beyond their range in your lower back and hip. In addition, the place alters the dynamics of the spinal curve in your lower back, causing pain.

How to reduce back pain due to poor Posture

The first step is to ensure that you are no longer slouching and make sure that you are aware of your Posture because, most often, we don’t become aware of what we are doing and don’t care about body posture.

Observe your body posture frequently, or it is better to check how you’re standing, sitting, or walking throughout the day. For example, make adjustments when you notice slouching or hunching on your back or shoulders or lean your neck and head forward to watch a screen.

Let’s look at some strategies to help you avoid slouching and maintain a good posture. If you have severe back pain due to poor posture approach a physician.

Ayurvedic Treatment for back pain in Kerala is effective in managing back pain.

Stand tall

It is essential to stand straight with good Posture, relaxed shoulders, and a slightly pulled back.

Sit properly – When you sit anywhere, ensure you are using a good Posture; sit straight with relaxed shoulders, and avoid hunched or rounded Posture.

Move around

When you sit or stand for more time, don’t hold onto one position, as it can cause muscle tension and discomfort. So ensure that you move around and change your job or Posture frequently.

Napping in the correct position

Improper sleeping can also cause back pain. So try to maintain a proper sleeping posture, facing upwards or

sideways. In addition, the pillow height should be adjusted so that it does not interfere with your sleep.

Properly lift weight

The proper weight lifting position is bending your knees, like almost sitting on the ground, keeping the object close to your body, and then standing up along with the thing using your leg strength – not your back.

Take care of poor sports techniques

Rigorous activities and repeated stress might cause spinal injuries and back muscle inflammation, eventually leading to herniated discs. Ensure to warm- up by stretching and flexing your muscles every time you start to play any sport, and watch your Posture.

How to fix postures

Remember to take frequent breaks from work to stretch if you spend your working days standing, walking, or sitting.

This allows you to reset and focus on your Posture rather than fall into bad habits.

To maintain correct Posture while standing, your feet should be shoulder-width apart and distribute your weight eventually on both feet.

It would help if you avoided overreaching or leaning back.

Next, lift the chest slightly by pushing your shoulder blades down and back, and keep your chin parallel to the floor. It will create the proper distance between your ribs and your hips. Lastly, ensure your chin is level and your jaw and neck muscles are relaxed.

Correct seated Posture is essential since many people work at a desk. It would be best if you rested your feet comfortably on the floor.

You may feel that crossing your legs to be relaxed throws your body’s alignment off, and it causes unnecessary stress on your Knees and hips.

Your back should be in a neutral position, with a slight arch in the lower back. When sitting, lift your chest, put your shoulders back, and level your chin. Avoid slouching or leaning forward since this usually draws the shoulders up and forward, creating tension. Ayurvedic Treatment Centres in Kerala help to reduce back pain by correcting postures.


A person acquires poor Posture during their lifetime due to work habits. When you start to improve your Posture, it may feel uncomfortable, but over time your body will become more robust, and the discomfort will fade. Your weight is centered over your feet by standing up straight, improving your balance. Good Posture always helps prevent chronic neck, shoulder, or back pain.

Related News