How Simple Changes Can Boost Your General Health with Posture

"A 2017 research by the Pakistan Spinal Injuries Centre found that 60–70% of Pakistan's population experiences some sort of back pain. Unfortunately, since individuals have nurtured unhealthy behaviors and bad posture while confined to their houses during the epidemic, this issue has only become worse in recent years. Including our increasing reliance on cell phones and tablets. We now have a formula for structural deformities, musculoskeletal imbalances, back and neck discomfort, joint issues, and even a decline in physical and mental function. Fortunately, there are a lot of simple strategies to spot and fix common posture issues.

Taking a balanced stance:

Standing with your feet in the right positions might help you avoid knee discomfort and strained leg muscles. Standing with your feet too close together is a typical error. Start with standing with your feet together, facing straight forward, and equally distributing your weight over both feet to fix this. Keep your heels a few inches above the ground and balance the majority of your weight on the balls of your feet. Gently tuck your buttocks in and drag your stomach in. 

Utkatasana, chair Pose, Kali Pose, or Goddess Pose are useful asanas for anyone who wants to strengthen weak or fatigued legs. These positions encourage better overall alignment and posture as well as increased leg strength and stability.

While Sitting, Slouching:

In addition to being uncomfortable to look at, slouching when sitting can be problematic because it puts too much strain on the lower back and the regions where the lumbar, spinal, and neck bones connect. Always sit with your back straight and your shoulders down to fix the issue. Your keyboard should be at a comfortable angle, and your chair should be adjusted such that your feet are flat on the floor and resting on it. 

Regular practice of Shalabhasana, also known as the locust position, lengthens the arm and back and stabilizes the spine.

Your Shoulders Are Rounded:

Long periods of sitting or typing can cause spinal compression, a bad posture problem that includes curving your back and squashing your spine. Place your smartphone so you can glance down at the screen to avoid this, which helps ease neck and shoulder pain. When you hold a device too closely, your arms are forced into an uncomfortable posture. It's crucial to take breaks and move about every 30 minutes to keep your body in the correct alignment.

Regular yoga practices, such as the Cobra posture or Bhujangasana, might ease the stress brought on by extended sitting or typing. Better posture and alignment are encouraged by this position's strengthening of the back muscles and stretching of the shoulders, chest, and spine.

Front Pelvic Tilt:

Long periods of sitting frequently result in anterior pelvic tilt, which strains and hurts the hip muscles. Sit tall with your feet flat on the floor and your hips in a neutral position to avoid this. Examine your pelvis for a tilt if you suffer from lower back pain. Concentrate on hip flexor stretching to reduce an anterior pelvic tilt. An efficient exercise for this is the kneeling hip flexor stretch.

Yoga poses like Phalakasana or Plank Pose, which work the core muscles and strengthen the lower back, can help correct anterior pelvic tilt. As a result of the improved stability and alignment, the hip muscles experience less stress and discomfort.

Bad Sleeping Position:

Just as critical as your daytime posture is your nighttime posture. Stomach sleeping can strain your back and result in neck discomfort. Make sure your head is in the middle of your pillow and isn't slanted too far forward or backward to optimize your sleeping posture. Additionally, it's crucial to maintain a straight back that is parallel to your spinal column.

Before going to bed, Supta Matsyendrasana, also known as the supine twist, is a great yoga pose that may help you unwind and increase blood circulation, so encouraging a peaceful and comfortable sleep.

Frequently Asked Questions

Q: What did the 2017 research by the Pakistan Spinal Injuries Centre reveal about back pain in Pakistan?

A: The 2017 research by the Pakistan Spinal Injuries Centre found that 60-70% of Pakistan's population experiences some form of back pain.

Q: How has the issue of back pain worsened in recent years?

A: The issue of back pain has worsened in recent years due to individuals nurturing unhealthy behaviors and bad posture while being confined to their houses during the epidemic. Additionally, the increasing reliance on cell phones and tablets has contributed to structural deformities, musculoskeletal imbalances, and a decline in physical and mental function.

Q: What are some common posture issues caused by bad habits?

A: Some common posture issues caused by bad habits include standing with feet too close together, slouching while sitting, rounded shoulders, front pelvic tilt, and improper sleeping positions.

Q: How can standing with a balanced stance improve posture?

A: Standing with a balanced stance involves keeping feet in the right positions, distributing weight evenly, tucking the buttocks in, and engaging the core muscles. This helps avoid knee discomfort and strained leg muscles and promotes better overall alignment and posture.

Q: What yoga poses can help strengthen weak or fatigued legs and improve posture?

A: Yoga poses such as Utkatasana (chair pose), Kali Pose, and Goddess Pose can help strengthen weak or fatigued legs, promote better alignment, and improve overall posture.

Q: How can slouching while sitting be detrimental to posture?

A: Slouching while sitting puts excessive strain on the lower back and the connections between the lumbar, spinal, and neck bones. It is important to sit with a straight back, shoulders down, and adjust the chair and keyboard for proper alignment.

Q: Which yoga pose can help lengthen the back, stabilize the spine, and improve posture?

A: Shalabhasana, also known as the locust pose, can help lengthen the back, stabilize the spine, and improve posture.

Q: How can rounded shoulders be corrected to improve posture?

A: To correct rounded shoulders, it is important to avoid excessive screen time and ensure that the smartphone is positioned at eye level to avoid unnecessary strain on the neck and shoulders. Taking regular breaks and practicing yoga poses such as Cobra pose or Bhujangasana can also help alleviate stress and improve posture.

Q: What is anterior pelvic tilt and how can it be addressed?

A: Anterior pelvic tilt is a posture issue caused by prolonged sitting, which strains and hurts the hip muscles. To address this, it is recommended to sit tall with feet flat on the floor, maintain a neutral hip position, and focus on hip flexor stretching. Yoga poses like Phalakasana (Plank pose) can also strengthen the core muscles and lower back to correct anterior pelvic tilt.

Q: Why is proper sleeping posture important for overall posture improvement?

A: Proper sleeping posture is important for overall posture improvement as it helps avoid strain on the back and neck. Stomach sleeping should be avoided, and the head should be aligned with the spine. Yoga poses such as Supta Matsyendrasana (supine twist) can promote relaxation and improve blood circulation, contributing to a peaceful and comfortable sleep.