Had a great workout? Sitting before your computer for a long time? Ah! Now your back hurts very badly. Lifted heavyweight without good posture? Stabbing pain in your back which increases while you bend down, stand up and walk can be a symptom of back pain. Most of the time back pain develops during the day to day activities. Repetitive activities at work or home, staying idle, bad sleep position, lifting or carrying may produce tension in the muscles and results in backache.

Though general fitness and healthy weight help you stay away from backache, good posture plays a major role in avoiding backache. First address it with a good amount of rest so that the tightness in the muscles can heal. If any wear and tear had happened in the muscles, it would heal with resting.

All you need to know about posture

Posture is the way you hold the body while standing, sitting or performing any activity. Incorrect posture adds unnecessary pressure on your back. Keeping the right amount of curvature in your back takes the pressure off your nerves and reduces back pain. How to know whether you have good posture?

Imagine that you are sitting on a chair. Your feet should be flat on the floor and your knees bent at 90 degrees angle. The same way your hip should be bent at 90 degrees angle. Now see the position of your neck. It should be erect. Let’s take that you are working with your laptop. You have to keep your laptop screen, slightly higher than your eye level to maintain good posture. You hand should be resting on the table which is at your chest level.

If we are not maintaining this posture it would be creating unnecessary pressure in your neck and lower back. While standing you check whether your neck is in a straight line or slightly inclined forward. Using a computer and mobile devices can make our posture bad because we are constantly looking down. 

Quick Fix

  1. Rest for not more than 3 days. 
  2. Exercise would relieve the pain and improve posture
  3. Lift your mobile devices slightly higher than your eye level to operate
  4. Stay active
  5. Maintain posture

You need immediate medical attention if,

  • The back pain is not subsiding with rest
  • The pain is migrating to your lower body
  • You have a tingling or a numbing feeling in your lower body