What is it?
Poor posture refers to sustained positions that place abnormal stress on muscles, joints, and ligaments. In the modern age of smartphones and sedentary work, poor posture is epidemic and is associated with neck pain, back pain, headaches, and breathing difficulties.
Common causes
- Prolonged sitting with forward head and rounded shoulders
- Excessive smartphone and computer use
- Weak core and upper back muscles
- Tight chest and hip flexor muscles
- Poor workstation ergonomics
Signs and symptoms
- Neck and upper back aching after desk work
- Headaches at the base of the skull
- Shoulder pain and tension
- Lower back pain with prolonged sitting
- Fatigue and reduced lung capacity with a hunched posture
Physiotherapy treatment at VPARC
- Postural assessment identifying specific imbalances
- Thoracic mobility exercises and foam rolling
- Upper back (mid-trapezius, rhomboid) strengthening
- Hip flexor and chest stretching
- Ergonomic assessment of workstation and sleeping position
What you can do at home
- Set a timer every 30 minutes to stand up and move
- Practice wall angels: stand against a wall and slide arms overhead (10 reps)
- Strengthen your mid-back daily with face pulls or band pull-aparts
- Keep your phone at eye level — avoid prolonged neck flexion (text neck)
When to visit VPARC
Visit VPARC if poor posture is causing pain or headaches. A full postural assessment will identify your specific imbalances and give you a targeted correction programme.
Call +91 98896 78838 or read more on our Posture Analysis in Varanasi page. This leaflet is general information and does not replace a medical assessment.