Back pain is one of the most common complaints experienced by many people, especially those who have habits of sitting, standing, or carrying out daily activities with improper posture. Without realizing it, poor posture can place excessive stress on the spinal joints, disrupt blood flow to surrounding tissues, and trigger long-term muscle tension.
This condition not only causes discomfort but can also affect productivity and overall quality of life. Therefore, it is important to understand the causes of back pain related to poor posture and learn how to address it so the condition does not worsen over time.
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How Does Poor Posture Contribute to Back Pain?
The spine has a natural curvature that plays a vital role in supporting body movement and evenly distributing weight. However, poor posture can disrupt this balance, resulting in excessive pressure on muscles, joints, and spinal discs.
Below are some of the effects of poor posture on the body:
1. Increased Muscle Tension
Habits such as slouching or leaning forward force certain muscles to work harder to compensate for misalignment. As a result, muscles become easily fatigued, tight, and uncomfortable, particularly in the neck, shoulders, and lower back.
2. Stress on Spinal Joints
Misaligned posture causes the spinal joints to work harder than they should. Over time, this can increase the risk of joint inflammation, stiffness, and conditions such as arthritis.
3. Disc Compression and Nerve Pressure
Sitting or standing incorrectly can compress the spinal discs, reducing their ability to absorb shock. This pressure may lead to herniated discs (pinched nerves), radiating pain such as sciatica, and chronic nerve pain.
4. Reduced Blood Flow
Poor posture can also restrict blood circulation to spinal tissues. This interferes with the body’s natural healing and repair processes, potentially contributing to chronic back pain.
How to Correct Poor Posture
Maintaining good posture is not just about appearance—it is essential for preventing pain, improving mobility, and supporting overall health. Unfortunately, modern lifestyles often encourage habits such as slouching, hunching, and maintaining misaligned body positions.
Here are several simple yet effective tips to help improve posture and keep your body comfortable and healthy:
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Stand Tall with Confidence
Imagine a string pulling your body upward from the top of your head. Engage your core muscles, relax your shoulders, and avoid slouching. Remember, good posture is a conscious habit, not something that happens automatically.
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Stretch Regularly
Tight muscles can pull the body out of alignment. Include stretches for the chest, hamstrings, and neck in your daily routine to improve flexibility and posture.
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Strengthen Your Core
A strong core is the foundation of good posture. Exercises such as planks, bridges, and bird-dogs can help strengthen core muscles and improve spinal stability.
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Pay Attention to Ergonomics
Use a chair that provides proper lower back support, and adjust your desk and monitor height to maintain a neutral spine position while working.
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Avoid Habits That Promote Poor Posture
Try not to carry heavy bags on one shoulder, avoid crossing your legs for long periods, and reduce the habit of bending your head down while using your phone. Be mindful of your posture throughout the day.
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Take Movement Breaks
Sitting for extended periods can negatively affect posture. Make it a habit to stand up and move every 30 minutes, even if it’s just a short walk or light stretching.
Spine Specialist at Mandaya Royal Hospital Puri
For consultation regarding back pain caused by poor posture, you can consult dr. Mohammad Fachry Lubis, Sp.OT-(K), an orthopedic specialist and spine consultant at Mandaya Royal Puri Hospital.
dr. Fachry has extensive experience in managing various types of spinal pain and disorders. One of his main areas of focus includes treating lower back pain related to poor posture.
He completed his general medical education at Universitas Sumatera Utara, followed by specialist training in orthopedics and a subspecialty in spine surgery at Universitas Indonesia.
To maintain high standards of medical care, dr. Fachry consistently participates in various courses and training programs to update his knowledge and clinical skills in spine orthopedics. His national and international training includes AO Spine Asia Pacific Cadaveric in Sydney (2017), AO Trauma in Chengdu (2016), Paris Shoulder Course (2017), North America Spine Society in Bali (2017), and AO Spine Advance in Jakarta (2017).
In his clinical practice, dr. Fachry is competent in treating a wide range of spinal conditions, particularly lower back pain after falls that may lead to pinched nerves, spinal fractures, or vertebral displacement. He also has experience managing scoliosis, kyphosis, spinal nerve tumors, sports-related spinal injuries, radiating pain and numbness from the lower back to the legs, neck-to-head pain, buttock pain, as well as chronic back and lower back pain.
dr. Fachry’s Practice Schedule at Mandaya Royal Hospital Puri:
dr. Mohammad Fachry Lubis, Sp.OT-(K) is available for consultation at Mandaya Royal Puri Hospital on:
- Tuesday: 17.00 – 20.00 WIB
- Thursday: 11.00 – 15.00 WIB
- Friday: 14.00 – 16.00 WIB
- Saturday: 14.00 – 16.00 WIB
To make your visit to Mandaya Royal Puri Hospital easier, you can use the WhatsApp chat feature, Book Appointment option, or the Care Dokter application available on Google Play and the App Store. These services help simplify appointments, queue tracking, and access to complete hospital information.
