Hyderabad: Sometimes people feel tension, sharp pains or stiffness in the shoulders, neck or back at the end of the day. Or sometimes they experience back pain and discomfort after getting up. Some people also develop neck, shoulders or back rashes for short intervals. All the above symptoms could be due to their bad posture.
According to orthopaedic experts and physiotherapists, in the past few years, a lot of people have been suffering due to a sedentary lifestyle and bad posture, which puts pressure on the spinal cord. This causes various diseases and injuries in bones and muscles, constantly increasing pain, stiffness and discomfort in the neck, shoulders, waist and hip joints.
Dr Ratan Tomar, a physician from Delhi, says that in the last few years, people of all ages have been experiencing problems like muscle pain, stiffness, congestion and pain in the back, neck and shoulders. He says that about 40 per cent of his patients are young and are taking physiotherapy for upper and lower back pain and shoulder pain caused by poor posture.
Dr Hem Joshi, a senior orthopaedic specialist from Dehradun, confirms that pain and stiffness in the back, shoulders and neck, problems in the upper and lower parts of the spinal cord, and pain and stiffness in hips, thighs and waist are caused due to improper posture. And if not treated on time, these problems elevate and affect bones and joints.
Dr Joshi explains that people who have to sit constantly on a chair in front of a computer for a long time have been experiencing such problems. Constantly sitting in a position where your head is bowed down puts pressure on the neck, shoulders and spine, causing people to experience a sharp pull or pain in the waist and shoulders.
People also experience pain and heaviness in the back of their neck and heads, pain in the back, and severe and pulsing pains in the lower parts of the waist, especially in the upper part of the tailbone or hips. He explains that these problems occur not just due to improper posture in getting up, walking or sitting, but also due to bad posture while lying down, lifting heavy things, jumping, or running.
Dr Joshi explains that apart from poor posture, weakness in bones and muscles, inflammation in muscles, their damage or lack of flexibility, different types of arthritis, slip disc, spondylitis, sciatica, problems related to shoulder joints and various problems and diseases related to joints can also cause such pain and problems. Dr Hem Joshi explains that if any bone or muscle-related problem is not genetic or the result of any serious disease, then to a large extent they can be easily relieved by the right diet, right lifestyle, physical activity and right treatment at the right time.
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He explains that nowadays, disturbances in diet are commonly witnessed. Due to this, the body does not get the necessary nutrition to keep the bones and muscles healthy and strong. Even the nutrition that is available is not absorbed properly. To keep bones healthy, it is very important to consume such a diet which contains calcium, all types of vitamins especially vitamin D and minerals in abundance. Apart from this, regular exercise also increases the strength of bones and muscles.
Dr Joshi explains that by adopting the right posture and taking some precautions, there can be a lot of relief from such problems. Following the below tips might help prevent and get relief from such pain and other problems:
- Always eat nutritious food and drink plenty of water.
- Doing yoga, exercise or at least stretching exercises regularly.
- Don't always sit leaning forward, bending your shoulders or in a crooked posture.
- If working while sitting on a chair in front of a table, do not sit by bending too much from the waist and hanging the head down for a long time. If you have to work sitting for a long time, ensure your waist, knees and neck are straight, and keep getting up from the chair and moving at regular intervals.
- Constantly viewing a screen while tilting your head can cause neck problems. Make sure that the screen is at your eye level while working on it.
- Avoid watching mobile screens while lying down.
- Avoid using a thick pillow while sleeping, especially for people who suffer from spine or back-related problems.
- Being cautious while bending forward from the waist to lift heavy or light things.
- Do not rush while leaning forward.
- Try to lift heavy things while sitting on your knees instead of bending forward if you feel pressure on the waist.
Dr Hem Joshi explains no matter what the location of the pain in the body, depending on the cause and intensity of the pain, doctors treat the problem. For pains caused by improper posture, doctors usually recommend the use of very mild pain relievers with pain reliever cream, cold or hot compress, mild exercise and sometimes light hand massage.
In cases of excessive back pain due to diseases or a complicated condition, bed rest or surgery can also be advised along with medicine. He explains that physiotherapy is also beneficial in certain problems, along with treatment. He says that if there is no relief from pain relief cream or mild pain killer in the initial stage of pain or lump, and if there is a lot of problem in moving or working, then a doctor must be consulted because sometimes ignoring the problem can increase it more.
