It all started on your first day on the job. Hunched forward in your desk, you lost track of time and before you knew it, you had a new favoured position to sit in. Little did you know about the pain that was to follow. You’re not the only one to go through this, however, as back pain is cited as one of the most common reasons for taking a day off. In fact, each year, back pain is responsible for over 264 million working days lost, or two working days for every employee in the country! And with an increasing number of people gravitating towards desk jobs and decreasing activity levels, it is not surprising to see such statistics today.
How your posture influences pain
The deeper muscle layers in your body are designed to support your body for longer hours when it’s in a natural position or good posture. However, sitting in a position that is alien to your natural tendencies make them function ineffectively. This forces your body to make use of muscles that are otherwise used for movement. These muscles are not meant to be strained for long hours at a time and when you hunch forward and extend yourself, they begin to weaken, thus contributing to chronic back pain and affecting your productivity and peace of mind.
How to identify back pain due to bad posture
Back pain caused by bad posture will affect your body in ways that can be easily identified:
- Your back pain will flare up every now and then
- The pain spreads from your neck down to your upper and lower back
- The pain changes or subsides with a change in position
How can I reduce back pain due to bad posture?
For starters, maintaining an upright position while sitting will help keep the pain from worsening over time. Keep your spine straight and fully supported by your chair and avoid hunching forward under all circumstances.
However, this will not be enough to help you eliminate the worst of the pain that has developed over time. At Hylunia Wellness MD Spa, our therapists have developed and perfected a customized massage – the Targeted Pain Relief Massage for the Desk Executive – to work out your chronic concerns.
Your therapist will first listen to your specific concerns and pain points and try to understand the source of the pain, following which a series of relaxing techniques will be applied to alleviate your strained deeper muscles. The result? You will feel immediately lighter and refreshingly pain-free!
Other measures to reduce back pain
You can also protect your back with a few simple exercises and techniques advocated by the time-tested practice of yoga. Yoga is well known for improving circulation, relaxing the muscles, and increasing flexibility. Techniques which exercise your spine can be practiced regularly to reduce stiffness and pain in the upper and lower back. These include:
- Spinal twist
- Downward dog
- Plow pose
- Seated forward fold
- Child’s pose
- Triangle pose
These are just some of the techniques which can help you prevent back pain from bringing you down! If you are unsure about practicing yoga on your own, we conduct classes on yoga for beginners to help you get started with confidence. You will have trainers guide you on the right way to perform every technique so there’s no room for error and you can go about your journey to yoga mastery without fear!