Gaby
Renowned London physiotherapist Sammy Margo believes that some of our everyday postures are far from innocent. She urges us to pay attention to four specific positions that can cause back problems, and shares tips on how to alleviate pain.
Posture: “Hunched Over the Steering Wheel”
Sitting for long periods hunched over the steering wheel of a car is extremely detrimental to spinal health. To protect your back while driving, the doctor recommends first ensuring that your thighs are comfortably positioned in the driver’s seat. The backrest should not be at a 90-degree angle; it should be slightly reclined.
Additionally, make sure your eyes are at a level significantly higher than the steering wheel. Regular stops and stretches can help reduce the strain on your back while driving.
Posture: “Curved Back While Working at a Desk”
Many people are currently working from home without a properly set up workspace.
The physiotherapist recalled the results of a recent survey of British adults titled “Don’t Forget Your Back.” Twenty-six percent of participants reported that hours pass before they have the chance to stretch or move while working at their desks.
According to Sammy Margo, working at a desk does not promote good posture. When we get tired, our shoulders and backs suffer the most.
The expert advises: “Try to sit so that your ear, shoulder, and hip are in a straight line.” By the way, your shoulders should be relaxed.
“Sit back in your chair with your buttocks against the backrest and your feet flat on the floor; make sure your computer screen is directly in front of you—at eye level,” Ms. Margo said. She added that taking regular breaks from work is key to maintaining back health.
Posture: “Looking at Your Phone”
When you are glued to your phone, tilting your head forward significantly increases the weight load on your neck. This, in turn, leads to “tech neck,” warns Sammy Margo.
“When you look at your phone while standing, try to keep your ear, shoulder, hip, and ankles in a straight line,” the expert advises. You can also lean your back against a wall.
Additionally, it’s wise to train yourself not to look at your phone while walking. Wait for an opportunity to sit comfortably and position the screen at eye level.
Posture: “Falling Asleep on the Couch”
After a long workday, many people fall asleep on the couch in front of the TV. In this position, the spine often ends up in an unnatural alignment, leading to waking up with a stiff neck.
The expert believes that the best sleeping position is on your side, which ensures proper spinal alignment. A flat pillow can help with this. You might also try placing a second pillow between your legs, or under your knees if you sleep on your back.
How to Prevent and Manage Back Pain
According to Ms. Margo, “As soon as any discomfort arises, you should take action.” Although “prevention is better than treatment.”
The doctor primarily recommends stretching and strengthening exercises for the back, which help relax tense muscles and support the lumbar region of the spine. Such activities will promote back flexibility and muscle mobility.
If these methods fail to alleviate severe back pain, it’s advisable to consult a physiotherapist. They will develop an appropriate comprehensive treatment plan for gradual recovery. After that, you can continue living with a healthy spine and “enjoy all the activities you love,” the expert added.
