We all have suffered stiff joints, neck and back pain. caused mainly by bad posture and being in the same position at our desks for hours. But when the pain gets chronic, is it because of bad posture? Dr Rakesh Gupta, senior consultant, internal medicine, Indraprastha Apollo Hospitals, says: “Yes, bad posture can lead to chronic pain over time. When you slouch or sit in an awkward position for long hours, it puts extra stress on your muscles and joints. This often causes tension in the neck, shoulders, and back. Over time, the muscles get strained, joints become stiff, and nerves may get pinched. This can lead to constant pain that doesn’t go away easily, even with rest. Poor posture also affects blood circulation and breathing, which may make you feel tired or uncomfortable. Many people don’t notice their posture is causing pain until it becomes a regular problem. That’s why it’s important to sit, stand, and move properly. Fixing your posture early can prevent chronic pain and make your body feel more relaxed and strong in the long run.”
For people sitting in office all day, how can posture issues be checked?
If you sit at a desk all day, it’s important to check your posture regularly to avoid pain. First, notice how you sit: are your shoulders hunched? Is your head leaning forward? Your feet should be flat on the floor, knees bent at 90 degrees, and your back should be straight and supported by the chair. Your computer screen should be at eye level, so you don’t bend your neck. You can also ask a coworker to take a photo of your sitting posture or use your phone camera to check yourself. Another way is to notice where you feel pain or tension — neck, lower back, or shoulders — as this can be a sign of poor posture. Taking short breaks every hour to stretch or walk helps your body reset. You can also use posture reminder apps or ergonomic chairs and desks to improve your sitting position.
What are the right postures to sleep, and what is optimum neck support while sleeping to avoid neck and shoulder pain?
The best sleeping posture is one that keeps your spine straight and your neck in a neutral position. Sleeping on your back is often recommended because it spreads your body weight evenly and supports your spine. Use a pillow that keeps your neck aligned with the rest of your spine – not too high or too flat. Memory foam or orthopedic pillows are helpful for this. If you sleep on your side, place a pillow between your knees to keep your hips aligned, and use a medium-thickness pillow for your neck. Try to avoid sleeping on your stomach, as it twists the neck and can strain your back. Make sure your mattress is firm enough to support your body but soft enough to be comfortable. Good neck support and proper alignment while sleeping can greatly reduce neck and shoulder pain and help you wake up feeling refreshed.
How to avoid chronic neck, back and shoulder pain owing to bad posture?
To avoid chronic pain from bad posture, it’s important to develop healthy habits throughout the day. Start with sitting properly: keep your back straight, shoulders relaxed, and feet flat on the ground. Adjust your chair, desk, and computer screen to support good posture. Avoid slouching or leaning forward for long periods. Take a short break every 30 to 60 minutes to stretch, walk, or simply change position. Doing regular exercises that strengthen your back, neck, and core muscles can also help your body maintain proper alignment. Yoga and stretching are especially good for improving posture and reducing tension. When using your phone or laptop, keep it at eye level to avoid bending your neck. Lastly, pay attention to how you sleep and make sure your pillow and mattress support your spine correctly. Small daily changes can make a big difference in preventing pain and keeping your body healthy.
