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How to Get Rid of Posture-Related Back Pain

Simple exercises and workspace adjustments to relieve back and neck pain caused by prolonged sitting.

5 min read

Sitting for long periods has become the most prominent feature of modern lifestyles, whether at the office or in front of screens. This posture puts immense pressure on the spine, lower back muscles, and neck.

In our Physiotherapy department, we see a noticeable increase in back pain complaints related to poor posture. Fortunately, solutions are often simple and do not require medication.

What does poor sitting do to your body?

Sitting with a hunched back and a forward head (turtle posture) doubles the weight of the head that the neck vertebrae must support, leading to muscle spasms. It also weakens the core abdominal muscles, leaving the lower back without enough support to bear the weight of the upper body.

The Power of Stretching

Muscles that remain in a constant state of contraction become shorter and stiffer over time (like the chest muscles and hamstrings). Daily stretching restores muscles to their natural length and relieves pressure on joints.

Benefits of Proactive Physiotherapy

Eliminating neck and shoulder spasms and pain
Relieving pressure on spinal discs
Improving blood circulation and breathing by opening the rib cage
Correcting slouching posture deformities
Preventing future herniated discs

Simple Office Exercises

Shoulder rolls: Lift your shoulders up, then back and down 10 times
Neck stretch: Gently tilt your head toward your right, then left shoulder, holding for 15 seconds
The 30-minute rule: Stand up and walk for one minute every half hour
Use a small cushion behind your lower back to support the spine's natural curve

FAQ

Should I sit 100% straight all the time?

Sitting overly rigid strains the muscles too. The best approach is to frequently change your posture and support your lower back.

Do painkillers cure back pain?

Painkillers temporarily mask the pain but do not solve the root problem (muscle weakness and poor posture). Physiotherapy is the sustainable solution.