When you look for the interventions for posture correction, you will find so many options out there. However, when it comes to the safest and most effective one, nothing can beat the popularity and usefulness of physiotherapy for posture correction. There are so many exercises that are simple, and you can do them without any professional training. Through these, you can also ease the pain, eliminate discomfort, and improve overall health. Continue reading this blog post for more details.
Why do you need to correct your posture?
Modern-day lifestyle has led to the “tech neck” issue. This is nothing but neck and spinal issues caused by sitting in front of the screen for a long period. As per the data collected by the World Health Organization (WHO), musculoskeletal issues are affecting around 1.71 billion people globally. Keep in mind that it is one of the issues that can result in poor mobility, stiffness, pain, and discomfort if not treated. This is where you can seek the help of physiotherapy and relieve the associated symptoms.
Understanding bad posture
Before we share the ergonomic tips for back health, you must understand the meaning of bad posture. Look at the following to know this:
- Kyphosis: It is explained as the curve-shaped upper portion.
- Lordosis: When the lower back has an inward curve more than usual, it is known as lordosis.
- Forward head posture: In this condition, the head juts out beyond your shoulders.
Common symptoms of poor posture
Sitting for a longer period is one of the biggest culprits of poor posture. You should opt for physiotherapy for posture correction and at least an assessment if you notice the following:
- Lower back pain
- Constant headache
- Muscular stiffness and fatigue
- Reduced capacity of the lungs due to chest compression
How to correct poor postures?
In physiotherapy, you will have several safe and effective ways to fix this issue. Here are some exercises that you can do at home to reduce pain and discomfort:
The tech-neck fix (chin tucks)
- Sit on the surface straight and allow your shoulders to relax.
- Now, move your head back gradually.
- At the same time, your chin should be parallel to the floor.
- ·Keep this posture for a while before returning to normal.
Benefits: It will correct your neck position and reduce the pain when moving your head.
Openers for your chest (scapular squeezes)
- Stand up or sit straight
- Now, bring both the shoulder blades together.
- Hold them (for a few seconds at least).
- Get back to normal.
- Repeat this 4-5 times.
Benefits: It generally works with your upper back muscles. As a result, it will help you with rounded shoulders.
Spinal mobility (cat cow stretch)
- Position yourself on your knees and hands.
- Inhale deeply.
- During this, gently lower your spine.
- As you start rounding the back into the cat-like pose, gradually exhale.
Benefits: It is one of the most effective ways to relieve spinal and surrounding areas’ pain, stiffness, and discomfort. You can also do this to make your spinal area flexible.
Shoulder and upper back alignment (wall slides)
- Take the help of a wall to place your back against it.
- While doing this, put your feet a little bit in front of you.
- Now, bring the arms up.
- Move slowly.
- Keep your back flat when you are doing this.
Benefits: Through this physiotherapy for posture correctionexercise, you can ensure the right movement of the shoulders, strengthen the surrounding muscles, and easily fix the hunchbacked posture.
Core and balance (bird dog)
- This is the easiest exercise to do.
- Lie down on the floor.
- Now, extend both the arms and legs.
- During this, the back should be straight.
- ·Hold the position for a few seconds before switching the sides.
Benefits: This is specifically an ideal option for those who want to improve the flexibility and strength of the spinal and nearby muscles.
What are the top ergonomic tips for back health?
For posture correction, physiotherapy exercises are not enough alone. You will need to have the following ergonomic tips for back health in mind for optimal benefits:
- While sitting, you should follow the 90-90-90 rule. This means your ankles, hips, and knees should be at a 90-degree angle to each other.
- The computer screen should be at eye level. It is needed to prevent pain and stiffness in the neck and back areas.
- Every 30 minutes, take a break for a few minutes to walk or stretch.
The final thoughts,
In case these exercises and ergonomic tips for back health are not working for you, it is better to see an expert. You should not ignore if you are feeling tingling sensations or numbness in your feet or hands constantly. If you are unable to sleep due to severe pain or you have pain and discomfort that is not fading away even after the exercises, you must visit PHYSIO REVIVE. Here, they will assess the condition, find the root cause, and suggest the interventions accordingly.