Many people read on mobiles, but posture matters. Back pain is very common due to improper posture.
Right now, while reading this blog you may be sitting on a chair or lying down or even standing. I guess most of you all will read the blog on your mobile phones & very few people might read this on your Desktop / Laptop or even tab.
So while reading this just observe your posture. You may be Slouching while sitting on a chair, or lying on your stomach or standing with an unequal weight distribution on your legs. Or may be holding the phone below your eye level.
So all these things will gradually contribute to all your pain issues, such as back pain, neck pain, knee pain, ankle pain and even wrist pain.
According to a CEO & Managing Director Anuj Arenja of Qi SpineClinic, states that 8 out of 10 people suffer from back pain at some stage of their life & it is the main cause of absenteeism in work.
According to a pilot study, 19% of the population is suffering from some kind of chronic pain such as Back Pain, knee pain and others & Prevalence rate is higher in Indian females ie. 25%.
Another study suggests 60% of the Indian population will have spine related problems in their life.
Here are some tips and exercises which you can follow to have a good posture and avoid any kind of pain problems.
1. Shoulder Blade Squeeze exercise to improve you posture :
This exercise is simple yet effective in improving your posture. Sit or stand with your arms by your side and your shoulders relaxed. Squeeze your shoulder blades together, hold for a few seconds, and then release. Repeat this exercise for 10-15 reps, 2-3 times a day.
2. Chin Tuck exercise to improve your posture :
This exercise helps to align your neck and spine, improving your posture. Sit or stand with your shoulders relaxed. Gently tuck your chin towards your chest, hold for a few seconds, and then release. Repeat this exercise for 10-15 reps, 2-3 times a day.
3. Plank :
The plank is an excellent exercise for strengthening your core muscles, which are essential for good posture. Get into a push-up position, with your hands directly under your shoulders and your toes on the ground. Keep your body in a straight line from your head to your heels. Hold this position for 30 seconds to 1 minute, and then release. Repeat this exercise for 2-3 reps.
4. Cat-Cow Stretch :
This exercise helps to improve the flexibility of your spine, which is essential for good posture. Get on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your back, tucking your chin to your chest and bringing your tailbone towards your knees. Repeat this exercise for 10-15 reps, 2-3 times a day.
In conclusion, these easy exercises can help you improve your posture and prevent the negative effects of poor posture. It is essential to incorporate these exercises into your daily routine to maintain good posture and overall health.
Remember to consult your Physiotherapist before starting any exercise routine, especially if you have any pre-existing medical conditions.
Dr.Dhammick Shinde PT
Dr.Dhammick Shinde PT is Founder & Managing Director of Cura Advanced Physiotherapy. He is Certified Dry Needling Therapy & Mannual Therapy. He also holds a Fellowship Certification on Radiology Course for Physiotherapists. He also has expertise in Stroke Rehabilitation & Ergonomic Guidance.