+91 86103 11521
contact@eliteadvancephysiotherapy.com
Medavakkam Main Road, Ganesh Nagar, Keelkattalai, Chennai 600 117
Posture Matters: How Poor Ergonomics Can Cause Neck and Back Pain in Chennai, India
The Link Between Posture & Spine Health
Your spine is designed to maintain a natural S-curve, which supports balance and reduces stress on muscles and joints. Poor posture—such as slouching or leaning forward for long hours—disrupts this alignment, causing neck pain, back stiffness, and even headaches. Over time, this can lead to chronic musculoskeletal problems.
Common Posture Errors
- ✔ Forward Head Posture: Neck pushed forward, common during phone or computer use.
- ✔ Slouching in Chair: Rounded shoulders and curved lower back.
- ✔ Crossed Legs for Long Hours: Creates hip and lower back imbalance.
- ✔ Looking Down at Phones: Causes “Text Neck” strain on the cervical spine.
Home & Office Ergonomic Tips
- ✅ Adjust Screen Height – Keep monitor at eye level.
- ✅ Sit Back in Chair – Support your lower back with a cushion.
- ✅ Use a Footrest – Keep knees at 90 degrees.
- ✅ Take Breaks Every 30 Minutes – Stand, stretch, or walk briefly.
- ✅ Phone Position – Avoid cradling the phone between ear and shoulder.
Simple Posture Correction Exercises
- ✔ Chin Tucks – Strengthens neck and realigns cervical posture.
- ✔ Shoulder Blade Squeeze – Improves upper back strength.
- ✔ Wall Angels – Corrects rounded shoulders.
- ✔ Cat-Cow Stretch – Increases spine mobility.
- ✔ Hamstring Stretch – Prevents lower back strain.
Pro Tip: Perform these exercises daily for 5–10 minutes for visible improvement in posture and pain relief.
When Does Physiotherapy Become Necessary?
Seek professional help if you experience:
- ✔ Persistent neck or back pain
- ✔ Numbness or tingling in arms or legs
- ✔ Headaches linked to posture
- ✔ Difficulty maintaining upright posture
Our experts at Elite Advance Physiotherapy & Women’s Clinic, Chennai provide customized posture correction programs using manual therapy, ergonomic advice, and strengthening exercises.
Elite Advance Physiotherapy – Your Partner in Spine Health
📍 Address: 83, Medavakkam Main Rd, Arulmurugan Nagar Extention, Thiruvalluvar Nagar, Keelkattalai, Chennai – 600117
📞 Call / WhatsApp: +91 86103 11521
🌐 Website: eliteadvancephysiotherapy.com
FAQ: Poor Posture and Pain
Yes. Poor posture puts continuous stress on muscles and joints, leading to pain and stiffness over time.
Set up an ergonomic workstation, take frequent breaks, and do posture correction exercises daily.
If pain persists or posture is severely affected, physiotherapy is highly recommended to restore alignment and prevent complications.
They may provide temporary support but cannot replace muscle strengthening and professional therapy.
Typically, 4–6 sessions, combined with home exercises, show significant improvement.
Emergency No. : +91 86103 11521
