When people spend long hours sitting at desks, driving, or using mobile phones with their necks bent forward. This constantly puts pressure on the spine and surrounding muscles. While slouching may seem harmless in the beginning, poor posture becomes a major reason for chronic back pain, hump formation, spinal curvature, and early disc problems.
Research shows that continuous bad posture for 5–7 years can permanently alter the shape of the spine, causing a visible rounded back (kyphosis), uneven shoulders, and persistent neck–back stiffness. Individuals do not notice the damage until it becomes painful and restricts movement. Here is our physiotherapy specialist in Dwarka Mor from Dr Sahub Polyclinic shares the problem and its measures.
Bad Posture Damages Your Spine Over Time
Abnormal Spine Curvature
Sitting in a curved position weakens core and back muscles. Slowly, the spine adapts to this incorrect shape, leading to:
- Rounded upper back
- Forward neck posture
- Imbalanced shoulders
Early Disc Degeneration
Continuous pressure squeezes spinal discs, which may cause:
- Slip disc
- Sciatica pain down the legs
- Nerve compression
Muscle Weakness & Stiffness
When muscles remain stretched and inactive for long, they:
- Lose strength
- Tighten permanently
- Cause constant pain and fatigue
Reduced Lung Capacity & Energy Levels
Slouched posture compresses lungs and chest, reducing oxygen intake and making you feel tired and lazy.
How Physiotherapy in Dwarka Mor Corrects Your Posture in a Few Months?
The good news is posture correction is possible, especially when treated early. At Dr Sahub Polyclinic, the best clinic in Dwarka More, physiotherapists analyze spinal alignment, muscle strength, and daily posture habits.
Physiotherapy Treatment Benefits
- Strengthens weak muscles of the back & core
- Stretches tight tissues frozen due to slouching
- Realigns spine and shoulder position
- Reduces pain, stiffness, and nerve irritation
- Improves mobility and confidence
Visible Improvement Timeline
- 2–4 weeks: Pain & stiffness reduce
- 6–8 weeks: Posture correction becomes noticeable
- 12–16 weeks: Spine realignment & muscle strengthening
For long-term results, consistency and professional guidance are essential. That is why many patients prefer Dr Sahub Polyclinic for physiotherapy in Dwarka Mor, where treatment combines manual therapy, exercises, and ergonomic coaching.
Self-Care & Home Exercises to Prevent Posture Damage
Even after physiotherapy, daily habits make a big difference. Here are simple steps to support your back health:
1. Chin Tuck Exercise
Hold for 5 seconds × 10 reps
Strengthens neck and upper back muscles
2. Wall Posture Correction
Stand against the wall: heels–hips–shoulders–head touching.
Hold for 60 seconds × 3 times daily
3. Cat-Camel Stretch
Increases spine flexibility and reduces stiffness
4. Plank for Core Strength
Start with 20 seconds and gradually increase
5. Ergonomic Sitting
- Use a straight-back chair
- Keep screen at eye level
- Avoid bending neck for mobile use
Daily Posture Rules
| DO | DON’T |
| Sit upright, shoulders relaxed | Sit slouched or on soft couches for long |
| Take breaks every 30 minutes | Work continuously without posture change |
| Sleep on firm mattress | Use very high pillows |
When to Visit a Physiotherapist in Dwarka Mor?
Seek consultation if you notice:
- Persistent back or neck pain
- Hunched shoulders or posture imbalance
- Tingling or numbness in arms/legs
- Headaches caused by neck stiffness
Why Choose Dr Sahub Polyclinic: The Best Clinic in Dwarka More
At Dr Sahub Polyclinic, expert physiotherapists use evidence-based techniques for:
- Posture correction
- Slip disc and sciatica relief
- Sports injury rehabilitation
- Chronic pain treatment
- Spine alignment therapy
We provide physiotherapy in Dwarka Mor with personalized care and modern equipment.
Take the First Step Toward a Healthy Spine
Bad posture may silently damage your spine, but with timely physiotherapy and healthy habits, you can regain strength and prevent long-term disability.
Book your consultation at Dr Sahub Polyclinic today and protect your back before it’s too late.