HEALTH: How bad posture is hurting you

Mandeep S Dhillon

Vivek (29), an IT executive, walked into my clinic with a scowl and a slouch. “My neck is killing me, Doc. I can’t concentrate and it’s affecting my job,” he said. I asked him to stand up straight and found that his head was not aligning with his body and he had a permanent stooping posture. Detailed examination revealed that he was feeling sore between shoulder blades, and pain was also radiating to his upper arms. His mother, who had accompanied him, said that he watched TV in bed with two pillows under his neck. A sedentary lifestyle with no exercise/stretches to compensate or correct the bad posture had led to significantly abnormal positions of the spine, causing Vivek near-permanent pain that could have been easily prevented with a correct posture and some regular exercise.

Posture is more than just the way we stand or sit; it is something we develop or maintain over time, and is crucial for overall spinal health. Good posture means maintaining the spine’s natural curves, while bad posture leads to misalignment and various related health issues. Sometimes, we do not realise that we are slouching over computer screens, or walking with an altered gait while carrying a heavy backpack or handbag. When this carries on for a long period, it alters the spine’s natural alignment, increasing stress on the vertebrae, discs and ligaments, which is what had happened with Vivek.

Over time, this can lead to accelerated wear and tear, and cause degenerative disc disease and herniated discs. Certain muscles become overactive and tight, while others become weak and overstretched. Forward head posture, common with long hours on computers or mobile devices, strains the neck and shoulder muscles; this imbalance can lead to chronic pain and discomfort. Constant use of screen devices is not the only factor affecting posture. Abdominal fat/weight, obesity, regularly wearing high heels and lack of exercise, all affect muscles which support the spine, leading to bad posture and chronic pain.

Komal (33), a mother of three kids, is overweight, as a busy life doesn’t leave much time for exercise. This has caused chronic lower back problem in Komal. The lumbar spine curvature (lordosis) was significantly altered because of the weak muscles after pregnancy and due to abdominal fat, which was pulling her spine to the front. She had been experiencing lower back pain for nearly three years, and some spine movements had also become restricted.

So, what are the solutions? Vivek was asked to make his workspace ergonomically friendly, with chairs having proper lumbar support, positioning computer screens at eye level, and taking frequent breaks to avoid prolonged sitting. A short walk every hour and some basic stretches can prevent muscle fatigue from setting in and improves muscle tone. Both Vivek and Komal were advised activities such as yoga and Pilates, as these strengthen the core, neck and back muscles, improving posture and flexibility.

It is important to pay attention to your posture throughout the day, using reminders or posture-correcting devices, if necessary. The most important point for both the overworked desk-jockey and the harried housewife is that whether you are working long hours on desk or at home, it is important to take regular breaks to move and stretch, and invest time to strengthen spinal muscles.

If chronic pain persists, professional help is the key. Orthopaedists, physio-therapists and ergonomic specialists can provide personalised guidance and treatment. Delaying this consultation can cost you dear.

Cause and effect

• Being overweight or having weak muscles (particularly after pregnancy) and even wearing high heels for long periods may lead to poor posture.
• A bad posture can influence the complex spinal structure comprising vertebrae, intervertebral discs, ligaments, and muscles, which together support the body’s weight, and allow movement
• Good posture maintains the body’s three normal curves — cervical (neck), thoracic (mid-back) and lumbar (lower back) — distributing the body’s weight evenly and reducing strain on the spine and surrounding muscles.
• A continuous bad posture can lead to nerve compression, causing pain, tingling and numbness that can radiate down the arms and legs.
• Outside the spine, slouching compresses the thoracic cavity, reducing lung capacity and impairing respiratory function. This causes shallow breathing, decreased oxygen intake and reduced overall energy levels, and may impact cardiovascular health.
• Chronic pain and discomfort because of poor posture may also cause mental health problems, leading to anxiety and depression and that can impact normal daily activities, affecting overall quality of life.

— The writer is Director, Regenerative & Sports Medicine, Orthopaedics, Fortis Hospital, Mohali