Postural syndrome is a term defining low back pain accrued from prolonged exposure to poor posture in sitting and/or standing. There is no mechanical damage or trauma to the lumbar spine and its surrounding tissues (muscles, ligaments, tendons, joints). When you sit or stand poorly (slumped/slouched), the lumbar spine (low back) is maximally flexed, placing a stretching force to the lumbar musculature, tendons, and ligaments. When this force occurs over a period of time repetitively, it creates a mechanical stress to the tissues. Being such that the tissues of the lumbar spine become over stretched, they "scream in agony" eventually releasing pain signals to your brain. This stimulates your awareness that something is wrong with your low back.
As a physical therapist, I can say that most people who develop this dull aching pain to his/her low back are those that spend numerous hours in front of a computer. Despite numerous attempts to exercise, these people just can't seem to alleviate this pain. The pain is usually described as a localized intermittent dull ache that decreases with movement. However, once you sit, the pain returns.
If you believe that you are exhibiting symptoms related to Postural Syndrome, try these following Do-s and Don't-s to reduce the pain level and prevent re-irritation of your low back. To those that don't exhibit these signs and symptoms, you can also take these tips to prevent a potential "bad back."
- Do invest money in a lumbar roll. This will reinforce the natural inward curvature of your low back that you may have lost. If you can't afford to buy one, you can roll up a medium size towel and place between your chair and low back.
- Don't sit at the edge of the seat. This decreases lumbar support and increases the mechanical stress to your lumbar spine. Instead, sit fully in your seat with your spine fully against the back of your chair.
- Do place your computer/laptop at eye level. This will prevent you from slouching or slumping to see what is on the monitor/screen.
- Don't lean toward the keyboard if it is far from you. This will instantly put you in a slouched position. Instead, pull yourself and your chair toward the keyboard. This enables you to type while being a good seated posture.
- Do give yourself rest breaks while sitting for a long period of time. Being in a static position is not good for anyone. Stand up, stretch, or walk around every 2-3 hours of sitting.
- Don't use your low back to lift objects from the floor. Use your leg muscles via squatting or lunging position.
- Do make sure your feet are planted firmly on the ground while maintaining a good posture in your chair. If you are petite and you feet are dangling, invest in a cheap stool. Place the stool underneath your feet so you can accommodate your low back and petite frame.
- Don't flex (bend) forward to "stretch out" your low back. Your lumbar spine tissues are already overstretched. You need to go in the opposite directions by either performing forward pelvic tilts or back bends (extension) in standing.
- Do set an alarm (on your phone or computer) to enhance your postural awareness. Keeping a good posture is a learning process. Start with an alarm that alerts you to "sit up straight" every half an hour. As you get better in postural awareness, you can decrease the frequency of your alarm.
- Don't just think postural syndrome comes from sitting. It can also happen while you stand. Look at your posture in a mirror. Regardless of how tall or short you are, be proud of your height, and stand up nice and straight.
If you are not sure, check out the following image and change your workstation accordingly.
** Every workstation is different. If you have any questions or showing other symptoms please seek a medical professional for help. **
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