How To Improve Sitting Posture | Aster Medcity India

Sit Right, Stand Upright: Bad Posture Means Bad Back

Did you know that bad posture can lead to persistent back and neck pain and at times, spinal injury? If you already have a spinal condition or don’t want to end up with one, make sure you adopt a good posture – yes, head up, shoulder back, no hunching, rear tucked under.

Identifying Poor Postures

  • Slouching with your shoulders hunched forward
  • Lordosis or swayback: inward curve in the lower back
  • Carrying something heavy on one side of the body, which makes your shoulder lean to one side
  • Cradling a phone receiver between your neck and shoulder
  • Keeping the head held too high
  • Hunched back or ‘text neck’
  • Slouching on your chair: not sitting with your back straight
  • Slumping forward while sitting in an office chair
  • Sliding forward on the seat of the office chair
  • Leaning on one leg
  • Sleeping on a mattress or using pillow that doesn’t provide proper back support

How Poor Posture Hurts Your Back And Neck

The human spine has four natural curves that form an “s” shape. When you adopt a poor posture, the spine experiences pressure, which in turn influences the spine curves to change their positions, gradually. The spine is designed to help absorb shock and keep you balanced. So as the spinal position changes, this ability gets compromised.

Poor postures also leads to sore muscles. As you slouch, your muscles have to work harder to keep the spine stabilised and protected. The extra work causes muscles tightness and fatigue, leading to chronic issues with tight, sore muscles all the way from the neck down to the lower back.

When you have back pain, you may tend to adopt an unnatural posture out of the fear of creating more pain. Do not do this unless there’s a fracture or some serious problem, as you might get used to the wrong posture.

If you are experiencing any of the following symptoms, you might be suffering from posture-related back/ neck problems.

  • Persistent, recurring back pain; worsens during certain days
  • Pain that starts in the neck and radiates downwards into the upper back, lower back and extremities
  • Pain that goes away/reduces if you change the way you are standing or sitting
  • Sudden back pain after you’ve used a new chair, seat in your new car etc.
  • Pain in the back of the neck; worsens towards the end of the day
  • Neck pain that radiates down to the shoulder blades and upper back, potentially causing a variety of conditions like trigger points in the muscles, which are points of tenderness and painful to touch, along with limited range of motion

How To Attain A Good Posture

  • The first step to achieving a good posture is to keep correcting the poor posture consciously and consistently – be it when you are sitting or standing. This trains you to start adopting a good posture automatically.
  • Identify the signs of back pain caused by poor posture and ergonomics
  • Align your body/ distribute equal body weight while sitting in an office chair or standing
  • Get up, stretch, move and change your sitting position often
  • Use posture-friendly props lumbar back support pillows and ergonomic office chairs when sitting
  • Use back-friendly bags and distribute weight to both shoulders
  • Exercise to strengthen your back and neck
  • Wear good quality, supportive footwear
  • Maintain a good posture all the time, even when walking and lying down
  • If possible, personalize your office/ workspace in an ergonomic way to suit your back problems
  • If possible, personalize your office/ workspace in an ergonomic way to suit your back problems

By improving your posture and if require, physical therapy (to ease the muscles if the back or neck pain is chronic) you can get rid of your posture-related back and neck pain pretty easily. However, if the pain persists and gets unbearable, seek medical help immediately.

Exercise For Brain Fitness

Want to keep your brain fit, healthy and supercharged? Start exercising.

Read more

Brain Boosters

Did you know that a eating healthy helps keep your brain healthy and charged? Here’s why you should eat the right things at the right time.

Read more

To know more

To know more, call us at: +91 8111998076

For International Enquiries:

Oman Ahmed Estih Mobile: +968 – 93212154Email :
UAE Sumesh Nair Mobile :+971– 529902212 Email :
KenyaGeoffrey Nato Mobile :+254 – 721174628Email
Uganda Elyse Mobile :+256 – 754285247 Email