Back Pain: Is Poor Posture the Culprit?

Back pain

Hello, doctor.
Recently, I've been experiencing a troubling issue with pain in my upper back.
I'm not sure what could be causing it.
Sometimes, after standing for a long time, I feel discomfort in my back, almost like my body is out of sync, which makes me feel quite irritated.
Additionally, bending over also causes some pain.
It's not excruciating, but it feels like a slight tenderness, similar to when you touch a bruise; it stings whenever I press on that spot.
When I take a deep breath, I also feel a bit of pain in my lungs and the area of my upper back.

I suspect that my poor posture while using the computer might be the culprit.
Initially, I had my keyboard and mouse on the desk, which kept my body balanced, and I didn't experience these issues then.
However, to enhance my gaming experience, I changed the setup and moved the mouse under the desk while keeping the keyboard on top.
Now, when I play, I often do so for four to five hours at a stretch, which has resulted in my left hand being elevated and my right hand lower.
I also tend to sleep on my left side and sometimes use my phone in bed while lying on my left side.

Could my poor posture be the reason for these symptoms? Please provide me with a proper explanation, thank you.

Xiao Gui, 10~19 year old female. Ask Date: 2015/12/15

Dr. He Dongjin reply Cardiology

Hello, you are right about improving your posture.
Changhua Hospital cares about you.

Reply Date: 2015/12/15

More Info

Back pain is a common issue that many people experience, and it can often be attributed to poor posture, especially in today's digital age where prolonged sitting and improper ergonomics are prevalent. Based on your description, it seems that your back pain may indeed be related to your posture while using the computer and your sleeping habits.

When you mention that you have been playing games for extended periods with your mouse positioned lower than your keyboard, this can create an imbalance in your body mechanics. This awkward positioning can lead to muscle strain, particularly in the upper back and shoulders, as your body compensates for the uneven distribution of weight and tension. The fact that you also experience discomfort when standing for long periods suggests that your muscles may be fatigued or overworked due to these poor postural habits.

Additionally, sleeping on your side can also contribute to back pain if your mattress and pillow do not provide adequate support. If your pillow is too high or too low, it can misalign your neck and spine, leading to discomfort. Similarly, if your mattress does not support your body properly, it can exacerbate any existing issues.

Here are some recommendations to help alleviate your back pain:
1. Ergonomic Setup: Ensure that your workstation is ergonomically designed. Your monitor should be at eye level, and your keyboard and mouse should be positioned so that your elbows are at a 90-degree angle. Consider using a chair that supports your lower back and allows your feet to rest flat on the floor.

2. Take Breaks: If you are sitting for long periods, make it a habit to take breaks every 30 to 60 minutes. Stand up, stretch, and walk around to relieve tension in your muscles.

3. Stretching and Strengthening Exercises: Incorporate stretching exercises into your daily routine to improve flexibility and reduce muscle tension. Strengthening exercises for your core and back muscles can also provide better support for your spine.

4. Proper Sleeping Position: When sleeping on your side, use a pillow that keeps your neck aligned with your spine. You may also consider placing a pillow between your knees to help maintain proper alignment of your hips and lower back.

5. Posture Awareness: Be mindful of your posture throughout the day. Whether sitting, standing, or walking, try to maintain a neutral spine position. Avoid slouching or leaning forward excessively.

6. Consult a Professional: If your pain persists or worsens, it may be beneficial to consult a healthcare professional, such as a physical therapist or chiropractor. They can provide personalized assessments and treatment plans tailored to your specific needs.

In conclusion, poor posture is likely a significant contributor to your back pain. By making adjustments to your workstation, incorporating regular breaks, and being mindful of your posture, you can help alleviate discomfort and prevent future issues. If the pain continues, seeking professional advice is essential to rule out any underlying conditions and to receive appropriate treatment.

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