In our daily life, incorrect postures cause the load on your spine to be distributed incorrectly and weaken the tissues in your back. As a result, the muscles, discs, and joints in your back begin to protrude beyond their anatomical limits, causing pain. Sitting in the same position for a long time, standing or sudden loads trigger abnormal load distribution in the tissues. Sitting for a long time, especially, causes static load.It slows the passage between tissues for i, blood circulation begins to slow down. Pain becomes inevitable. Posture disorder is a problem that needs attention.

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Not Recommended Posture Habits

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Daily activities often involve a combination of actions such as walking, sitting, standing, bending, lifting and reaching. Common habits you can develop while performing these actions include:
1-) Loose sitting style by spreading on the seat
2-) Sitting on the bed and working on the laptop
3-) Leaning forward for a long time while arranging your garden or washing dishes.
4-) One-handed and long-term use of vacuum cleaner
5-) Working by putting your body weight on one leg
6-) Walking in a hunchback without supporting the head or trunk

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If you use one or more of these incorrect postures, you will likely experience back pain. A sedentary lifestyle or lack of physical activity can cause more stress and pain in the lower back area.

If our pain coincides with starting a new job, using a new office chair or using a car, decreases after changing positions, and is worse at certain times of the day, it could possibly be the cause of poor posture.

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Does Bad Posture Cause Back Pain ?

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Poor posture can develop various stress areas in your muscle tissue, spinal joints (low back face), and discs. These stresses may ease after the uncomfortable posture is corrected or begin to damage the structure that continues to be affected. Prolonged hunching while standing or sitting can cause your back, core, and abdominal muscles to become tense and sore, reduced blood flow, and gradually develop stiffness and weakness in the trunk and back. An unsupported sitting position increases forward bending in the spine. Over time, this forward bending increases the load on the lower spinal discs. As a result, herniation may develop in the discs.

Improper lifting technique can cause your lumbar disc to herniate, which can increase back pain. The pain may radiate to your leg via a nearby spinal nerve.

Working on a laptop or reading while lying on your stomach can cause excessive extension (backward bending) of your lower back and hips and change the dynamics of the lower spine curve.

Often less effort is required to maintain the correct posture than to maintain the correct posture.

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Tips for Correct Posture

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1) Long walk

When walking, it's important to look straight ahead and keep your head balanced on your spine. Keep your spine straight and relax your shoulders. Make sure to land on your heels and then roll forward slightly to push off the front of your foot. With each step, a slight rotation of the spine should be achieved by reaching forward with the opposite arm.

2) Sit with Lumbar Support and get up every hour

When sitting and working in an office chair, align your back to the chair, your head over your spine, and your shoulders back. Bend your arms at the elbows at an angle of 75 to 90 degrees. Your legs should be away from the hips with both feet flat on the floor. If you cannot reach the floor, use a footrest.

3) Carefully lift loads

To lift a heavy object off the ground, crouch in front of the object keeping your back straight and bending your knees. Keep the object close to your chest as you straighten your knees to stand up.

To lift lighter objects, get support from a table or bench with one hand, lean toward your hip (keeping a straight back), and lift one leg back for stabilization. Use your other hand to lift the object. This technique is called the golfer's lift and is particularly useful for repetitive lifting activities.

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Your spine is healthy in healthy, well-supported, and ergonomically stable situations. It is important to continue to use correct and supportive posture to prevent the tissues from aching again. If your back pain does not relieve or improve after the suggested postural changes, you should consult a physical therapist for an accurate diagnosis of your back problem.