A chiropractor shares top 4 posture mistakes to avoid for better spine health

Using a lumbar support pillow helps maintain proper spinal alignment, reducing unnecessary strain and discomfort while sitting, said Prof (Dr) Ali Irani, head of physiotherapy and sports medicine, Nanavati Max Super Speciality Hospital, Mumbai

Here's what to keep in mind (Source: Getty Images/Thinkstock)

Spine and posture health is of immense importance to your body. Having said that, many of us tend to take our postures lightly while sitting, standing, or even while mindlessly scrolling the phone. All of these can hurt our backs. Dr Suzi Schulman, a chiropractor, demonstrated some of the common posture mistakes that most of us end up doing.

*Never hold the phone in such a way that the neck is pulled down which puts enormous pressure. This reverses the curve in the neck which has been scientifically shown to put so much pressure on the brain stem it will take years off your life.

*Never carry a heavy bag on one side. It forces a curve into the spine and can cause shoulder problems, neck problems, headaches, and focus issues.

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*Never sit without a lumbar support pillow. Sitting without the pillow forces the spine to curve the head is forced forward with it. But with the pillow, the lower back is supported with the head falling back into normal alignment. This means there is no unnecessary pain when sitting.

*Never sit with a wallet in the back pocket. If we sit with the wallet, we are tilting our pelvis. The entire spine has to curve to make that movement possible which can cause early wear and tear and arthritis through the entire spine, said Dr Schulman.

Agreed Prof (Dr) Ali Irani, head of physiotherapy and sports medicine, Nanavati Max Super Speciality Hospital, Mumbai

Avoid Holding the Phone Incorrectly: Never hold the phone in a way that strains the neck by pulling it down, as this can exert excessive pressure. “Scientifically, this posture can reverse the natural curve of the neck, putting significant pressure on the brain stem and potentially impacting health over time,” said Dr Irani.

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Avoid Carrying Heavy Bags on One Side: Refrain from carrying heavy bags on one shoulder as it can force an unnatural curve in the spine. “This habit may lead to shoulder problems, neck strain, headaches, and difficulties with focus,” said Dr Irani.

This is how to fix your bad posture. (Source: Freepik)

Use Lumbar Support when Sitting: Sitting without adequate lumbar support can force the spine into an unnatural curve, causing the head to jut forward. “Using a lumbar support pillow helps maintain proper spinal alignment, reducing unnecessary strain and discomfort while sitting,” said Dr Irani.

Avoid Sitting with a Wallet in the Back Pocket: Sitting with a wallet in the back pocket can disrupt pelvic alignment and cause discomfort. This habit may lead to issues with the lower back and should be avoided for better posture and spinal health.

Here’s what to keep in mind

The measures mentioned are generally effective in promoting good posture and spinal health. However, their effectiveness can vary based on individual factors, said Dr Aditya Jain, senior consultant orthopedic surgeon- Trauma and Arthroscopy, Primus Super Speciality Hospital. “It’s important to keep certain considerations in mind,” he said as he enlisted the pointers.

Individual Variability

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People have unique body types, medical histories, and sensitivities. What works well for one person may not be as effective for another. It’s essential to pay attention to your own body’s signals and adjust these measures based on your comfort and specific needs.

Consistency and Lifestyle

The effectiveness of these measures relies on consistency. Incorporating these habits into your daily routine is key. Regularly practicing good posture and ergonomic habits, along with incorporating physical activity, contributes to long-term spinal health, urged Dr Jain.

Physical Activity and Exercise

While the mentioned measures address static positions, engaging in regular physical activity and targeted exercises is crucial. Strengthening core muscles, maintaining flexibility, and promoting overall fitness contribute significantly to supporting the spine and reducing the risk of musculoskeletal issues.

Ergonomics in Various Settings

Consider the ergonomics of your environment, whether it’s at work, at home, or during leisure activities. Ensure that chairs, desks, and other equipment support proper posture. Adjusting computer monitor height, and chair settings, and using ergonomic accessories can enhance the effectiveness of these measures, said Dr Jain.

Listening to Your Body

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Pay attention to any signs of discomfort or pain. If you experience persistent issues despite implementing these measures, it’s advisable to seek professional advice. An orthopedic specialist or healthcare professional can provide personalised guidance, assess your specific situation, and recommend targeted interventions, said Dr Jain.