How can physical activity help to prevent poor posture pain?

Question

Hello doctor,

I am a 35-year-old woman who spends eight hours a day at a desk job, and it is really taking a toll on my body. I have been experiencing neck and back pain due to my poor posture, and I know I need to start being more physically active. How can exercise and physical activity benefit me, especially considering my sedentary lifestyle? What are some exercises I can do to alleviate my neck and back pain and improve my overall health?

Please help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com

I understand your concern.

Yes, sitting for long hours will eventually lead to low physical activity and make your life more sedentary, it mainly leads to slow recovery or burnout as well. If it is a stressful job, then body recovery does not happen. Do not make drastic life changes or restricted diets that you can not sustain for longer start with small goals like 3000 steps a day or having four glasses of water and it can be customized as per your lifestyle and needs.

Secondly, check for your blood reports vitamin screening with hemoglobin which can lead to low energy levels, and check your vitamins like B12 and Vitamin D which can lead to body pain.

1. Get up and stretch yourself every 45 minutes to one hour as sitting for long can be damaging to our posture. At work, walk the length of the office every hour or two to keep your back happy, your muscles supple, and your blood circulating.

2. Indulge into some deep breathing exercises, it will help you keep calm or even put you to sleep. Practicing some pranayam can surely help here.

3. Plan your week so that your traveling time becomes your rest day.

4. Use the long corridors and long waits for a quick brisk walk in airports/stations. Take stairs rather than escalators. After all, you have to sit for hours for work so make the most of the time you have while you wait at the station.

5. If using a car then park your car away from the destination and try to walk.

6. After 15 days of being active, start with a small home-based workout like five minutes of spot jogging, 5 minutes of stretching, five minutes of brisk walking, two minutes of leg raises, five push-ups, and more. Then gradually go back to adding weights.

7. Last but not least, a timely break from work in terms of a small vacation is more important. Remember your early 20s and follow your hobby again do not get stuck in the work cycle.

I hope this helps.

Kindly follow up if you have more concerns.

Regards.

Thank you.