Back Pain | Poor Posture And Back Pain

The correlation between poor posture and back pain is astounding. When posture is poor, it puts a strain on the spinal column and back muscles. Over time, this can lead to problems with the discs, muscles, and joints. There are a number of things that contribute to back pain, but a lot of these issues stem from postural alignment problems and can be reduced or prevented by improving the posture.

Proper Posture Techniques

When you sit down, let your rump touch the back of the chair, and keep your back straight and your shoulders back. Distribute your bodyweight evenly on both hips. Place your feet flat on the floor, and keep your knees and hip even (use a footstool if necessary).

Although ladies are encouraged to cross their legs when they sit, doing this can cause strain on the back, and place the spine in an unnatural position. If you have a job that requires you to sit for extended periods of time, get up and stretch periodically to keep your muscles from getting stiff.

Proper lifting posture is important to prevent straining the back. Stand with the feet shoulder-width apart, and bend your knees. Tighten your abs, and hold the item close to your body to prevent excess straining. Use your leg and abdominal muscles to lift. Avoid bending at the waist, and always get someone to help you lift objects that are too heavy.

Sleeping on your stomach can put unnecessary stress on the back and spine. So sleep on your back or side instead. When you sleep on your back, put a pillow between your knees to keep the spine properly aligned. And to reduce pressure on the lower back place a pillow under your knees whenever you sleep on your back.

When you stand for prolonged periods of time, bend your knees slightly and stand with your feet shoulder-width apart. Stand with your back straight and your shoulders upright. Keep your head in the center of your shoulders, and let your arms fall naturally at your side. To avoid back strain, shift your weight periodically.

What Can You Do To Improve Posture

Make a point to notice your posture throughout the day. This will help you identify any problems that need to be addressed such as slumping in your chair, or scooting your neck when you stand.

Once you figure out what your bad posture habits are, you can take steps to resolve the issues. Practicing proper posture may be a little uncomfortable and awkward at first, but after a while, the movements will become second nature.

Poor posture is also linked to weak muscles in the midsection and poor flexibility in the spine. So in addition to correcting bad posture habits, do some exercises to strengthen the muscles in your core and improve the spine's pliability. If you suffer from existing back pain, talk to your doctor before you begin exercising.

With persistent practice of proper standing, sitting, lifting, and sleeping posture, back pain that stems from postural alignment problems can be reduced or prevented.