How Can Poor Posture Result in Back Pain?

The Importance of Good Posture

Remember the last time you visited a healthcare professional, and he advised you to “sit straight’’ or “stop bending’’? That’s what you have to do when fighting with back pain.

Poor back posture can cause severe health complications, including spinal dysfunction or joint degradation. It also increases mechanical stress on the lower back and pushes you one step closer to the deathbed. Besides, here are some drastic effects of poor posture:

• It can slowly deform your natural spine curvature, increasing the risk of serious injuries.
• It puts pressure on your neck muscles, resulting in severe neck pain and headaches.
• You feel pain in your vital body parts, such as your lower back, upper back, and shoulders.

What are Some Common Types of Poor Posture?

To understand “how can poor posture result in back pain'', you need to know what poor posture looks like. Generally, it can be of different types depending on your body position.

It includes how your spine is aligned with other body parts such as your hips, shoulders, and head. Enlisted below are some of the common types of poor posture:

1. Kyphosis

Let’s start with the most common one. Kyphosis is the forward rounding of your upper back or thoracic spine. It gives you a hunch-like appearance where the shoulders are rounded forward. Almost 20 to 40% of adults over the age 60 have this posture problem, and the number increases with age. ^[2] 

2. Lordosis

If you’re someone who spends most of the time sitting on a computer, you’re at a greater risk of cervical or lumbar lordosis. It is the inward curve of the spine that results in back pain because of posture, which keeps you in a swayback position. Surprisingly, it affects people of all ages, including children and students, on a large scale.

3. Scoliosis

Scoliosis is the clear answer to how can poor posture result in back pain. The twisting, rotation, or side-to-side curvature of the spine is often called scoliosis.

Usually, adults suffer from this postural deviation, and the visible signs can include uneven shoulders, larger hips, or an uneven waist. This abnormal curvature of the spine can run down to your back and cause severe hip or back pain.

These are just some problems causing lower back pain from bad posture. The list continues with other potential posture problems that occur in all kinds of individuals.

How Can Poor Posture Result in Back Pain?

Now that you know the general types of bad posture, you may want to find the answer to “How can poor posture result in back pain’’.

Bad posture completely disrupts the normal functioning of your body and gradually leads to severe back pain issues. Let’s break it down in detail below:

1. Increased Pressure on the Spine

Your back is not a single unit. It’s a fully functional, complex network of muscles, joints, and discs. Poor posture pain areas can put pressure on your spine, eventually weakening your back tissues, and you feel pain in the lower back.

2. Muscle Tension and Strain

The answer to “Can posture cause back pain?’’ significantly lies in its effect on your muscles. Sitting or walking in an awkward posture can tighten your core muscles and increase tension in the muscular system.

3. Intervertebral Disc Injury

One factor in back pain is an intervertebral disc injury. Improper body posture can disrupt your back curve and pressure your joints. Over time, it can break the disc, causing a disc injury or herniation.

4. Nerve Compression

If you often feel unnecessary pressure on your nerves, it’s because of poor posture. Postural deviation or incorrect positioning of your bones and muscles can lead to nerve compression, which can cause increased pain and even lead to motor dysfunction in the long term.

5. Obstructed Blood Circulation

Another factor explaining “how can poor posture result in back pain’’ lies in the restricted blood flow. Sitting in an incorrect posture for long hours can disrupt the functioning of your body's organs, leading to poor circulation.

6. Long-term Effects

Strategies to Improve Posture

After getting the answer to “How can poor posture result in back pain’’, how can you improve your body's posture?

This is not a one-time treatment. It takes time to get back to your normal body position. Therefore, here are some practical tips that you can follow to improve your posture:

1. Improve Work Environment

Most back pain issues are observed in office workers who spend plenty of time on computer screens. That’s why it’s important to improve your work environment to regain your ideal posture.

For this, your computer should be positioned upward so you don’t have to bend your neck to see the screen. Plus, your ergonomic chair should be adjusted at an appropriate height, and your feet should be flat on the floor.

2. Correct Sitting Posture

If your back hurts from bad posture, a practical strategy is to correct your sitting position. The ideal tip is to sit with a back support, either using a back brace or a soft cushion.

Do not slouch in your chair, as it can increase the risk of disc injury. The hips and knees should be aligned in an appropriate position.

3. Use Back Braces as Corrective Tools

When avoiding back pain, the goal is to provide stability for your back. For this, you can use specialized tools, such as back braces, for protection and support. That’s where Fivali comes to your aid.

With the back brace for posture, you can maintain your ideal body balance and avoid severe back pain complications. It offers multiple braces, including a back brace for the lower back and upper back and a brace for posture. You can choose the back brace that fits your needs and pain level.

4. Regular Breaks

Another practical strategy to reduce back pain is to take regular breaks during your work hours. Generally, it is advised to take a break after 45 or 60 minutes of sitting at the work desk and continuously switch between sitting and standing positions. According to research, people who do not take breaks are at a 65% higher risk of pain issues than those who take breaks. ^[3] 

5. Strengthen Exercise

As you now know the answer to “Can bad posture cause back pain?" it’s crucial to know the solution as well. Strengthening exercises are ultimately the best way to achieve postural realignment.

It strengthens your weak core muscles and reduces excess strain on your discs or joints. Exercises like the shoulder blade squeeze are highly effective at stretching muscles and improving body balance.

6. Improve Sleeping Posture

The way you sleep can also help improve poor posture. Healthcare experts recommend placing a pillow between your knees and sleeping with a knee support.

Stomach sleeping is also not recommended as it can put a strain on your back and neck joints, leading to the query, “How can poor posture result in back pain’’.

7. Wear Proper Shoes

Conclusively, you have all the reasons about “How can poor posture result in back pain’’ and “What are the practical tips to regain an ideal posture?” Remember, it’s all about lifestyle choices and using the best back braces.

References

[1] Low back pain. Available at: https://www.who.int/news-room/fact-sheets/detail/low-back-pain (Accessed: 19 June 2024)

[2] Kyphosis. Available at: https://my.clevelandclinic.org/health/diseases/17671-kyphosis (Accessed: 19 June 2024)