Correcting posture may prevent chronic musculoskeletal pain

Chronic musculoskeletal pain may be the result of recurrent incidents of stiffness and body aches due to poor posture. Working at a poorly set up workspace, constantly bending over a handheld device, and performing repetitive movements throughout the day to care for loved ones are some daily activities that can cause poor posture.

“Unfortunately, these habits can cause a variety of aches and pains that worsen over time and lead to chronic musculoskeletal pain,” said Janice Chan Vey Lian, Deputy Director, Centre for Complementary and Alternative Medicine at the International Medical University (IMU). Chan discussed steps on putting a S.T.O.P. to back pain.

S: Sit up straight and stretch
People are often not conscious about their posture and the way they perform daily tasks such as the way they use digital devices and lift and/or bear heavy things. In recent years, poor posture has been worsened by pandemic-related disruptions especially studying or working from home in addition to unexpected lifestyle and career changes. Being mentally aware of posture, may prevent musculoskeletal pain. Simply sitting up straight and stretching regularly can help.

T: Take a break
While most people already understand that they need to move regularly, this needs to be translated into action. Setting a timer for scheduled reminders to get up and move is most useful.

O: Organize
It is important to organize home and workspace for better posture:
·       Adjust the height of the computer screen to eye level using books or sturdy boxes.
·       Enlarge the view and brightness of the screen to allow for clear vision without having to lean forward.
·       Use a chair with good back support, placed at a height that allows feet to rest flat on the floor with knees bent at a 90-degree angle.
·       Use a stool to avoid squatting while doing chores.
·       Place items within easy reach to minimize bending and/or twisting at the waist.
·       Manage heavy loads by packing lightly and/or using a bag made of a lighter material.
·       Carry less than 10 percent of body weight, evenly distributed across both shoulders.
·       Wear backpacks properly to allow both shoulders to bear the weight.
·       Switch sides regularly when carrying a handbag or tote.
·       Carry smaller or lighter loads and make several trips instead of lifting one large, heavy load.
·       Use the correct posture when lifting—keep the back straight, bend knees, and hold object as close as possible at waist level.
·       Learn proper fitness and exercise techniques from a trainer especially to prevent strain or injury while exercising.

P: Professional help
A chiropractor may be able to identify likely problems with the spine and adjust the alignment of the spine, help to improve the range of movement, optimize the performance of daily tasks, or suggest organization of the working space to reduce overall strain and prevent injury.

“Many people are looking for a quick solution, but it must be understood that most types of musculoskeletal pain are built up over time hence it will take time to address these problems,” said Chan. Small adjustments that are immediate and sustainable are advisable. Most importantly, patients need to communicate their problems, needs and expectations for treatment, she added.