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Postural Training Health Feed

11 Tips To Avoid Neck/Back Pain While Working On Computer!

Dr. Sanjeev Kumar Sharma 90% (263 ratings)
MBBS, MD - Physical Medicine & Rehabilitation
Pain Management Specialist, Jaipur
11 Tips To Avoid Neck/Back Pain While Working On Computer!

Most of us are working on computers - Desktop or laptop for long-duration i.e. 4-10 hours a day. More hours you work, more are the chances of getting neck pain or back pain if you are not sitting in the right posture. 

Here are a few tips:

1. While sitting on the chair, Push your hips as far back as they can go in the chair.

2. Adjust the seat height so your feet are flat on the floor and your knees equal to, or slightly lower than, your hips.

3. Adjust the back of the chair to make sure your upper and lower back are supported. Use inflatable cushions or small pillows if necessary. 

4. Adjust the height of armrests (if fitted) so that your elbow is supported and shoulders are relaxed. If your armrests are causing trouble, remove them.

5. Adjust the center of computer screen directly in front of you, above your keyboard and adjust the angle (preferably perpendicular to the light source) to reduce glare on your eyes.

6. Position the top of the screen approximately 2-3” above seated eye level. 

7. Sit at least an arm’s length away from the screen and then adjust the distance for your vision.

8. Position the documents directly in front of you, between the screen and the keyboard, using an in-line copy stand or with document holder positioned adjacent to the screen.

9. Place your telephone within easy reach. Use headsets and speakerphone to eliminate repeated moving to pick up the phone.

10. Take short 1-2 minute stretch breaks every 30-45 minutes. 

11. Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something in the distance.

Follow these tips and remain healthy and pain-free!

1 person found this helpful

I am suffering from shameful life due to my body posture. My body has bent in forwarding direction. I have so max exercises to recover it. But I have no improved. Pls, tell me how my back and body posture is straight in moving and in standing posting. Please give me any solutions.

Dr. Julie Mercy J David 93% (30843 ratings)
Erasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPT
Physiotherapist, Chennai
Hunchback in general happens in the dorsal back the area which is down the neck and lower back. It can be corrected by maintaing good posture, you can stand against the wall and you can do bending and shoulder exercises which will help you to reduce the hunch back and you can walk with one book which is kept on the head and you can walk slowly in such a way the book doesn't fall down which will definitely help you to reduce the hunch back. If it is too much then you have to wear a brace which will help you to reduce the deformity in the spine.
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I am suffering from bad posture. Please tell me the solution for this I am really upset about this problem.

Dr. S. Gomathi 92% (2124 ratings)
BPTh/BPT
Physiotherapist, Bangalore
I am suffering from bad posture. Please tell me the solution for this I am really upset about this problem.
just do the posture corrections thr spinal muscles strengthening exercises, and suspension therapy and proper sitting and sleeping posture will help
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Know Right Postures For Better Health Tomorrow!

MBBS, MS - Orthopaedics
Orthopedic Doctor, Navi Mumbai
Know Right Postures For Better Health Tomorrow!

Sitting or standing slouched does not only look bad but also has a bad effect on your spine. If not addressed in time, bad posture can become a person’s second nature. Over time bad posture can change the natural curvature of your spine and lead to a number of health issues. Here are a few tips that could help: 

1. Follow the structure of the chair - 
We spend a lot of time on office chairs. A well-designed chair will follow ergonomic guidelines to support your body. However, this can help only if you sit on the chair properly. Distribute your weight evenly on the chair. Try to align your body to the center of the chair. To do this try keeping your ears, shoulder, and hips in a straight line. Alternate between sitting at the edge of your seat and against the backrest to relieve your back muscles.

2. Change Positions -
Though you can’t change your desk every few hours, you can change how you sit. Tiredness is one of the leading causes for slumping and bad posture. Thus, to maintain a good posture try changing positions frequently. Stretch every half hour or so. Getting up from your table and walking over to a colleague to tell them something instead of calling them can give your muscles a break.

3. Use posture-friendly props -
Along with ergonomic chairs, there are a number of other ergonomic props that could help maintain good posture. This includes footrests, pillows to support the lower back and lumbar back supports. These props can help ease the strain on the back muscles. Using a chair with an adjustable back is also a good idea. While walking, invest in bags and backpacks that are ergonomically designed to distribute their weight evenly over the entire back.

4. Exercise right -
Improved posture is one of the many benefits of regular exercise. Cardiovascular exercises such as walking, running, and swimming help condition the body and maintain a good balance. Exercises that strengthen the back muscles are also great for posture. These exercises support the muscles of the upper body and relieve stress on the back muscles.

5. Wear the right footwear -
Wear shoes that fit right and support the arches of your foot. This can help you maintain your balance and improve posture. Avoid wearing high heels for extended periods of time as they could have a negative effect on your center of gravity.

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I purchased a posture corrector to fix my bad posture, slouched shoulder and neck butt. Please tell what's the correct way for me to use posture corrector?

Dr. Julie Mercy J David 93% (30843 ratings)
Erasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPT
Physiotherapist, Chennai
I purchased a posture corrector to fix my bad posture, slouched shoulder and neck butt. Please tell what's the correc...
Use collar will definitely be helpful for him to maintain the good posture. And also cervical pillow can be used which might make you to have better posture of the shoulder neck and arm.
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Posture - How To Set It Right?

Dr. Ridhima Negandhi 90% (81 ratings)
MPTh/MPT, BPTh/BPT
Physiotherapist, Vadodara
Posture - How To Set It Right?

A significant number of people suffer from the adverse consequences of bad posture and yet do not alter the factors of their lives which cause them the problem. In fact, researchers believe that positioning your body poorly while standing, sitting, or during rest is a significant contributor to a whole host of back problems and other muscle and joint related issues. Good posture is essential for keeping fit, and if you have not paid attention to any of your posture problems, it's high time you did.

How poor posture is defined?
Poor posture is described as a situation where our spine is positioned irregularly, emphasizing the curves. This results in poor extended positioning that places stress on your vertebrae, muscles, and joints. Over time, this stress may severely weaken the very foundation of the body, and as a result, you may be plagued by a plethora of health problems.

Problems that arise from poor posture
Body pains and aches including upper or lower back pain, arm pain, and shoulder pain are widespread problems that arise from poor posture. Other possibilities include lower limb pain including hip and leg pain, ankle or knee pain, headaches and muscle fatigue, due to a buildup of the tension in the upper back, neck, and shoulders. A person who suffers from poor posture is seen to have symptoms such as rounded shoulders, hunchback, slouched structure, bent knees with head tilted forward.

Physiotherapy - A perfect cure for posture problems
A skilled physiotherapist can evaluate and diagnose your postural traits and help you grow a proper stance in which your back is straight, the chest is up and out, and your abdomen is perfectly tucked in.
A few strategies used by physiotherapists to improve poor posture are manual therapy and soft tissue massage, postural education and training, joint mobilization, pilates, and corrective exercises to improve flexibility and strength.

Exercises that can help
Specific physiotherapy posture exercises will help you develop proper posture. A few exercises that you can do every day are:

  1. Shoulder Blade Squeeze: Start standing tall with your neck and back straight. Clutch your shoulder blades together as much as possible. Stay for 5 seconds and repeat ten times for three to five times daily provided the exercise is pain-free.
  2. Cervical Retraction: Begin by seizing a chair and sitting straight with your feet reaching the floor. Raise your chin to the ceiling without nodding after a few deep breaths. Hold for 5 seconds and repeat ten times for three to five times daily.
  3. Chin Tucks: Begin standing tall or sitting with your back and neck straight. Shoulders should be slightly laid back. Tuck in your chin with no more than a mild to moderate stretch. Keep your nose and eyes facing forward. Hold for a few seconds and repeat the same.

Walking or running every day too helps to correct posture. Standing tall and facing the world confidently indeed gives pleasure. Why wait? Reach out to a physiotherapist, and face the world with confidence.

1 person found this helpful

I have a posture problem. I have rounded shoulders and forward head. I’m 26 now. I’ve seen few blogs and got to know it’s hard to fix it at this age. Is that true or could it be fixed with proper exercise?

Dr. Julie Mercy J David 93% (30843 ratings)
Erasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPT
Physiotherapist, Chennai
I have a posture problem. I have rounded shoulders and forward head. I’m 26 now. I’ve seen few blogs and got to know ...
Use collar will definitely be helpful for him to maintain the good posture. And also cervical pillow can be used which might make you to have better posture of the shoulder neck and arm. Neck tilt: from the sitting position, tilt your head down so your chin touches your chest. Hold this position for 5 seconds. Return to the starting position and repeat. Do this five times. Side-to-side neck tilt. From the same starting position, tilt you neck toward one shoulder, leading with your ear. Hold for 5 seconds and then return to the starting position. Do this five times on each side. Neck turn. Look straight ahead, then turn your head to one side, keeping your chin at the same level. Do this five times on each side. Neck stretch. Holding the rest of your body straight, push your chin forward, stretching your throat. Hold for 5 seconds. From the same starting position, push your chin backward and hold for 5 seconds. Do the forward and backward stretch five times each. If any of these exercises cause severe pain or weakness in your hands or arms, stop right away and talk with your doctor.
1 person found this helpful
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Hello Doctor, I am 26 years old (male). I have a problem about poor posture (little knock knee, apt, lumber lordosis, forward head rounded shoulder) Since 2015 I got mri result c3-c4 and l5-s1 spondylosis. I do yoga daily but not effected too long and I have chronic pain from 2015. Please recommend me the best solution about my life & carrier.

Dr. Ritika 87% (20 ratings)
Ayurveda,
Hello Doctor, I am 26 years old (male). I have a problem about poor posture (little knock knee, apt, lumber lordosis,...
Start with manya and griva vasti procedure from panchkarma therapy. Some ayurvedic medicine (like yograj guggul) for pain etc. Daily oip massage with til oil. Warm water bath after some days, some specific yoga poses are recommended.
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Top Physiotherapists in Gurgaon

Dr. Sanjeev Kumar Singh 92% (193 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Lakhimpur Kheri

Today’s lifestyle is full of stress, long commuting hours, staying back in office to meet that deadline. All this can lead to musculoskeletal problems. These top physiotherapist in Gurgaon, can help you with determining any kind of musculoskeletal problems as well as treatment. They can help you with the simplest of thing like posture correction to post surgery physio like in case of knee or hip replacement. They also help in treating as well as the training required for sports. Below is the list of Top 10 Physiotherapist in Gurgaon, you can refer in case you are suffering from any kind of muscle or joint injury, pain or discomfort. 

1. Dr. Deep Arya

BPT

Consultation fees: ₹500

Dr. Deep has 21 years of practice and runs his own clinic as Arya Physiotherapy Clinic, Gurgaon. His clinics are very well equipped with high facilities and world class technology. His areas of specialization are general, orthopedic, neurology, geriatric, sports injuries and joint pain.

2. Dr. Rajesh Pal (PT)

BPTh/BPT, MPT - Orthopedic Physiotherapy, Post Graduate Diploma In Ergonomics (PGDHSC - Ergonomics), MBA - Hospital Management

Consultation fees: ₹500-600

Dr. Rajesh Pal has 18 years of experience at  PAL Physiotherapy and GNH Hospital, Gurgaon. He is a trusted physiotherapist and a trusted name in Gurgaon. His areas of specialisation are backache related disorders and sport injuries. 

3. Dr. Ranjana Arora

B.P.T, M.P.T(ORTHO), Certification In Gym Instructor & Prenatal & Post Natal

Consultation fees: ₹500

Dr. Ranjana is known for her hardwork and dedication for her patients. She has 16 years of experience and currently practices at Physioslimfit Wellness Centre.. Her areas of expertise are trauma injury, paralytic care, parkinson's disease and treating rheumatoid arthritis. She also specializes in Pain management, Aerobics,  Gym Instruction and pre- post natal exercise.

4. Dr. Sachin Singh

BPT, Master of Hospital Administration

Consultation fees: ₹400-500

Dr. Sachin has 20 years of experience and is amongst the leading physiotherapist in Gurgaon. He is currently associated with Neurortho Physiotherapy Clinic, Gurgaon. He actively participates in various medical camps and specialises in dealing with back pain related issues like-  slip disc and cervical spondylosis. He also take sessions on postural training and frozen shoulder in different corporate offices.

5. Dr. Gaurav Tyagi

BPT, MPT- Ortho

Consultation fees: ₹500

Dr. Tyagi has around 9 years of experience in treating various types of musculoskeletal pain, orthopaedic and neurological conditions. He also treats sports injuries, geriatric care and rehabilitation. He is currently working as a HOD of Physiotherapy and Rehabilitation in Anahat Multispeciality Hospital, Gurgaon and was previously associated with some of the reputed hospitals like Brij Medical Center, Nu Tech Mediworld and Qi Spine.

6. Dr. Pallavi Jain

BPTh/BPT, MPT - Physiotherapy

Consultation fees: ₹900

Dr. Pallavi Jain has 7 years of experience as a physiotherapist in Gurgaon. She currently practices at W Pratiksha Hospital. Other than being a physiotherapist, she is a certified Mat Pilates Level 1 Instructor. Sh also has hands on experiment on treating cases of  trauma injury, paralytic care, parkinson's disease and rheumatoid arthritis.

7. Dr. Yogyata Gandhi (PT)

Antenatal and Postnatal Fitness Instructor, CSPT, BPTh/BPT, Certification in Lactation

Consultation fees: ₹400 - 600

Dr. Yogyata Gandhi is a consultant physiotherapist who is associated with paras hospital Gurgaon. She has 10 years of experience in this field and specialises as sports and musculoskeletal physiotherapist and antenatal physiotherapist.  She is a certified pregnancy yoga and fitness expert and runs her own prenatal yoga classes in association with gynecologists.

8. Dr. Geyata Shrivastava

BPTh/BPT

Consultation fees: ₹200

Dr. Geyata is a well known physiotherapist, with  9 years of experience and practices at Dr. Geyata Shrivastava clinic. Her clinic is known for using the best and latest technology in machines for treating any pain and bone related ailments. Areas of specialization are general, orthopedic, neurology, geriatric, sports injuries and joint pain.

9. Dr. Neha Mittal

MPTh/MPT

Consultation fees: ₹600

Dr. Neha is currently affiliated with Mayom Hospital, Gurgaon. She has 11 years of experience as  physiotherapist. She is expert in treating some very rare critical and challenging cases. She is a certified Kinesio Taping Therapist, qualified Mulligan mobilization practitioner and Thera Band Trainer. Her rares of experiment are treatment of Orthopedic, Post-Surgical, Neurological, Pediatric, Gynecological, Cardiopulmonary, Sports Physiotherapy, Lifestyle and Obesity conditions.

10. Dr. Neetu Rathi (PT)

MPTh/MPT - Neurological Physiotherapy, BPTh/BPT

Consultation fees: ₹500

Dr. Neetu other than being a physiotherapist, she is a certified in different procedures like clinical dry needling, workplace ergonomics, kinesio taping (CKTT), mulligans manual mobilization therapist, cupping and manual therapy and pilates. Her areas of interest are treating cases with low back pain, knee pain and neck pain, antenatal and postnatal cases, ACL Reconstruction Rehabilitation, Paralysis, Neuro Physiotherapy and Sports Injury.

I am having forward neck posture please tell me exercises or tips to improve my posture.

Dr. Vishwas Virmani 92% (27559 ratings)
MPT, BPT
Physiotherapist, Noida
Chiropractic adjustment will help. Take frequent Breaks at work. Core Strengthening Exercises. Use cervical pillow.
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