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London physiotherapist Sammy Margo says some everyday postures are anything but harmless. She warns about four positions that can cause back problems and shares ways to ease the pain.
Posture: “Hunched Over the Steering Wheel”
Sitting for long periods hunched over the steering wheel is extremely bad for your spine. To protect your back while driving, make sure your thighs rest comfortably on the seat and the backrest is slightly reclined rather than at a 90-degree angle.
Keep your eyes well above the steering wheel. Stop regularly and stretch to reduce strain on your back while driving.
Posture: “Curved Back While Working at a Desk”
Many people are working from home without a properly set-up workspace.
Margo recalled a recent survey of British adults called “Don’t Forget Your Back.” Twenty-six percent of participants said hours go by before they can stretch or move while working at their desks.
Margo says sitting at a desk doesn’t encourage good posture. When we get tired, our shoulders and upper backs suffer the most.
Try to sit so your ear, shoulder, and hip form a straight line, and keep your shoulders relaxed.
“Sit back in your chair with your butt against the backrest and your feet flat on the floor. Make sure your screen is directly in front of you at eye level,” Ms. Margo said. She also said taking regular breaks from work is key to maintaining back health.
Posture: “Looking at Your Phone”
When you’re glued to your phone, tilting your head forward greatly increases the load on your neck. That can lead to “tech neck,” Margo warns.
“When you look at your phone while standing, try to keep your ear, shoulder, hip, and ankle in a straight line,” the expert advises. You can also lean your back against a wall for support.
Avoid looking at your phone while walking. Wait until you can sit comfortably and hold the screen at eye level.
Posture: “Falling Asleep on the Couch”
After a long day, many people nod off on the couch in front of the TV. That often leaves the spine in an awkward position and can mean waking up with a stiff neck.
Sleep on your side to keep your spine aligned. Use a relatively flat pillow to support your head. Place a second pillow between your legs, or under your knees if you sleep on your back.
How to Prevent and Manage Back Pain
Margo says act as soon as you feel any discomfort. Prevention is better than treatment.
She recommends stretching and strengthening exercises for the back to relax tense muscles and support the lumbar spine. These activities improve flexibility and muscle mobility.
If these methods don’t ease severe back pain, consult a physiotherapist. A physiotherapist can develop a comprehensive treatment plan for gradual recovery, allowing you to get back to the activities you enjoy, Margo adds.
