A good posture is the first step towards a healthy, pain-free lifestyle. People of all ages, especially young working professionals constantly complain of back or neck pain. Sedentary lifestyle, wrong posture, long working hours and inactivity are the common causes of back and neck pain. Bringing about small changes in our posture can significantly reduce the strain on our back and neck muscles, thus avoiding the occurrence of any kind of chronic pain.

Here are 5 things you need to change in your posture if you frequently suffer from back pain-

1. Sit Straight

Most problems can be solved by this simple tip. Remember it is very important to sit up with your back and shoulders straight, especially when you are doing a desk job which requires you to sit for 8-10 hours a day. Always sit at the end of your chair with your buttocks touching the back of the chair.  The image below depicts the right posture to be followed while sitting in a chair.

2. Use Chairs of Proper Height 

By using chairs of the right height, you can avoid bending forward while working. You must also keep your monitor at eye level so you don't need to bend your neck forward too much. It is advisable to use chairs with forearms rest so your forearms are well supported while working on a desktop or a laptop. Remember to keep your shoulders relaxed while typing. 

This is how you have to operate the Computer. The Monitor should be at the level of your eyes and the keyboard at the level of your elbows

3. Stand Properly

No unwanted posing please! It is important to maintain the right posture while standing too. Standing properly can has significant impact on your back and neck pain. Stand straight and tall with your shoulders pulled back.

4. Avoid Bending forward

It is easier said than done when someone says," Avoid bending forward and lifting objects". Following a proper technique to bend and lift objects is important if your job/ daily life requires you to bend, lift and move objects too often. Here are quick tips one should follow while lifting heavy objects:

  • While lifting heavy objects, pay attention while picking the object from the ground and make sure you distribute its weight properly.
  • Make sure you have firm footing before lifting any objects.
  • If the object to be picked is at a level lower than your wait level, keep your back straight and bend at your knees and hips. Do not bend forward at your waist while lifting objects.

Another common mistake all of us do is bend awkwardly while reading or tying our shoelaces. Look at the image below to understand the right posture to follow while tying a shoelace and lifting heavy objects.

The proper way to tie shoe laces.
The proper way to lift heavy objects. Notice how the spine is always straight and the movement happens in hip and knee joints and not the spine. 

5. Don't compromise on posture while driving

If you regularly drive two wheelers, make sure that your vehicle's suspensions and other shock absorbing parts are in a good condition. For those who drive for a long hours on a daily basis, use a back support at the curve of your back. Ideally, your knees should be at the same level or higher than your hips while driving.Follow these wonderful and quick tips to let the magic work.