You love slouching in your chair as soon as you reach home after a tiring day.
You don’t mind sitting with slumping shoulders, glued hours to your phone.
Isn’t it?
Yes, it is not a big deal. Right?

But, do you know bad postures are the prime reasons for shoulder pain, back pain, pinched nerves, tingling, disk herniation and a plethora of similar problems.

You might not feel any immediate ill-effects after sitting or standing in a wrong posture for a few hours. However, over time, the poor postures create pressure that leads to anatomical changes in your body. It may give rise to a series of problems with your muscles, discs, and joints, for example lower back pain in men and women.

Common poor posture mistakes

Slouching in a chair

Believe us, slouching is a chair is a sinful delight you should immediately stop indulging in. Slouching over a long time not only causes discomfort, but also place strain on the already sensitized muscles and soft tissue. As a result, tension in your muscles increases which cause pain.

How to fix this problem?

Get into the habit of sitting correctly the moment you read this line. Initially, you may not feel comfortable because your muscles have developed a habit of support. But, gradually it will be okay.

The best way to address this problem is to do exercise. It strengthens your core and back muscles. Adopt tips to reduce back pain if you have developed the same.

Sticking bottoms out

If your bottom tends to stick out or forms an exaggerated inward curve near the lower back, it is a sign of hyperlordosis. The common causes of this problem are – wearing high heels, excessive weight around the stomach. In some cases, pregnancy can also contribute to this poor posture.

How to fix this problem?

Again your saviors are – core and buttock strengthening exercises, including, thigh stretches, hip flexor, etc. In addition, the most important step is to make a conscious effort to correct your standing postures and avoid sticking out the bottom as far as possible. While standing, keep your body in perfect alignment and maintain the natural curve of your spine. Your neck should be straight and shoulders parallel to hips along with balancing your weight evenly on both of your feet. Keep your knees relaxed with legs straight.

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Leaning on one leg

Leaning on one leg while standing may give you temporary comfort, especially if you have been standing for a while; but in a longer run, it may cause you lower back pain. Ideally, you should be using your buttocks and core muscles to keep you upright. Placing excessive pressure on one side of your lower back and hip may make you develop muscle imbalances around the pelvis area which causes muscular strain in that area.

How to fix this problem?

Try to get into a habit of balancing your weight on both legs, evenly distributed. Do exercises that strengthen your buttocks and core muscles, like plank, side-lying leg raises.

Hunching back

Hunching over your keyword is a sign of weak upper back. Over time, this posture can cause your shoulder and upper back stiffness. Hunching over a computer or leaning forward while using mobile are some of the poor postures, followed by a large number of people. When hunching over a computer, your upper body or head might tend to lean forward which is the root cause of this poor posture. Using mobile for long hours can cause similar problems.

How to fix this problem?

Keep your back straight while sitting. Do upper back, neck and rear shoulder strengthening exercises to correct hunched back.

Poor postures are one of the prime reasons that often lead to headaches, neck, back, knee and hip pain, shoulder stiffness, sciatica without lower back pain. In some cases, they might lead to fatigue and breathing problems. The pain becomes difficult to treat if they develop into chronic ones. Right posture is the key to a series of positive changes. Make sure that you do not stick to any of the wrong posture, mentioned above.

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About Author: Dr. Scott Gray

Dr. Scott Gray is an internationally recognized and expert physical therapist specializing in sport, athletic, and back and neck injuries. He is the inventor of a revolutionary form of treatment called the GRAY METHOD. This type of treatment unlike others, addresses the CAUSE rather than just your SYMPTOMS with a full body approach. For more information on how to ease or overcome your injury, go to www.backinmotionsspt.com.

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