Back pain and posture: how your routine affects pain

Back pain and pain in other parts of the body can be directly related to your routine: spending hours in the same posture at work can lead to postural imbalances that limit movement and overload other joints. That is why the cause of pain is not always where it shows up. At EGR GYM, a gym in Carpina, Pernambuco (Brazil), care starts with understanding that routine before defining your training.

This was the topic of a video we posted on the EGR GYM Instagram in June 2026. In this post, we explain the reasoning behind that message, the everyday habits that deserve attention and how the gym's group training programs work on posture, mobility and strengthening with professional guidance. This content is for information only and does not replace an assessment by a doctor or physical therapist.

Why does your routine affect body pain?

Many people complain of pain in different parts of the body while spending the whole day in an unfavorable posture: sitting at a computer, standing behind a counter or repeating the same movement for hours. As we explained in the video, when that posture is repeated for long periods, it can lead to postural imbalances. These imbalances end up limiting movement and overloading other joints.

That is why the cause of pain may not be exactly where it shows up.

In practice, this means that back pain may be linked to the way a person sits, and discomfort in one joint may reflect a limitation in another area.

Does strengthening and stretching solve it? What to look at first

When faced with pain, it is common for people to start strengthening and stretching on their own. The advice in our video is different: before strengthening and stretching, it is essential to look at posture and everyday habits.

This reasoning echoes what physical therapist Lidiane Gomes explained on EGRCast: for her, a fitness assessment is essential for injury prevention, because it identifies conditions people often do not know they have. See the full conversation in the post on physical therapy and weight training with Lidiane Gomes.

When pain is persistent, intense or comes with other symptoms, the way forward is to see a doctor or physical therapist before starting or adjusting any training.

Which everyday habits help you take care of your posture?

In the video, we summed up the idea in one sentence: exercising and keeping an eye on your daily activities completely changes the game when it comes to reducing pain. A few general habits usually help with that self-monitoring, always respecting a professional's individual recommendations:

• Take breaks: get up and move your body from time to time during long periods sitting or standing in the same position;
• Look at your workstation: notice how your chair, desk and screen are set up and whether the position forces your body to compensate;
• Stay active: include guided exercise in your routine, with gradual progression;
• Listen to your body: do not ignore recurring pain, and seek a professional assessment when it persists.

Which EGR GYM programs work on posture and mobility?

At EGR GYM, two group training programs include improving posture and addressing pain and tension among their goals. They are not treatments for disease: they are guided workouts that complement each member's health care.

Zero Impact

The Zero Impact program was designed for those who want to get back to exercising in a gradual, gentle and enjoyable way: beginners, sedentary people, those returning after an injury and those seeking well-being and body awareness. The workouts are gentle, with warm-up, strength, conditioning and CORE work, and aim to get you moving again safely, improve strength, mobility and posture and reduce pain and tension.

Balance Center

Balance Center brings together yoga and mat pilates in classes focused on strength, mobility and breathing, with gentle, progressive and safe exercises. It is recommended for people with stressful routines and for those who need to improve flexibility and body awareness. The program's goals include reducing everyday stress and tension, relieving muscle pain and discomfort, developing balance and posture and strengthening the CORE.

How does EGR GYM get to know your routine before your first workout?

If the cause of pain may lie in your routine, it makes sense to get to know that routine before prescribing training. That is what happens in the Quality of Life Assessment, a step in the EGR GYM enrollment process: before your first workout, we get to know you, including your sleep, energy, nutrition, pain and routine. A specialist reviews this assessment and points you to the training program that fits your needs, with support from the team. Learn about every step in the post on 360º Care and the Quality of Life Center.

If your routine has been taking a toll on your body, come and visit EGR GYM at Av. Pres. Getúlio Vargas, 923 (Rua dos Tamarindos), Santa Cruz, Carpina - PE. Sign up now and start with the Quality of Life Assessment, or talk to our team on WhatsApp.