Most people will experience some sort of back pain at various points in our life, whether it’s due to an injury, a chronic condition, or a disease. But most often, back pain develops as a reaction to everyday triggers as simple as sleeping in the wrong position. One of the most common causes of back pain is repetitive activities that may seem innocent, like sitting at a computer all day or lifting a box. These actions can lead to tension and muscle tightness in the back, causing pain. While these activities may be inevitable, one way to prevent future back pain is to focus on improving your posture, a simple act that can make a big difference.
The most common way people think about posture is the ability to stand up straight. This is definitely one part of posture, but it is a much more holistic concept. Posture is part of your long-term health that helps you to make sure you hold your body the correct way, both when moving or still, in order to properly support your spine and other systems.
The Basics of Posture
Posture begins in the spine, and the key is to pay attention to how your spine is positioned. The spine has three natural curves- one at the neck, the middle back, and the low back. In a good posture, these curves are maintained without being exaggerated or increased. This leaves your head above your shoulders, and the top of your shoulders aligned directly above the hips.
A range of factors can lead to posture being compromised. Some of the most common have to do with technology in the modern world, where we often slump over a phone or a computer for a large chunk of the day. Carrying something heavy without the proper weight distribution, wearing high heels, or sleeping without proper support are all also common causes of poor posture. Things like this can add strain to the muscles, stressing the spine. This can cause temporary pain, but it can also slowly change the anatomical characteristics of the spine and lead to long-term problems with the muscles, discs, and joints.
In addition to causing pain, poor posture can impact other elements of your health as well. A misaligned spine negatively impacts your nervous system, which sends signals throughout your whole body. Your flexibility, joint movement, balance, digestion, breathing, and risk of injury can all be impacted by poor posture.
Identifying Good Posture
While it may sound easy to sit properly, improving your posture can be a slow process and involves breaking habits that are very ingrained in us. The first thing to do when you want to improve your posture is to understand what to look for as the ideal.
Good Posture for Office Chairs and Desks
- Align your back against the back of your office chair, avoiding slouching or leaning forward.
- Use an ergonomic chair with proper back support.
- Arms should be at a 75- to 90-degree angle at the elbows.
- Knees should be even with the hips, feet flat on the floor.
- Set a timer to walk and stretch at regular intervals.
Good Posture When Standing
- Weight should be primarily on the balls of the feet, not the heels.
- Keep feet apart, about shoulder width.
- Avoid locking the knees.
- Let the arms hang naturally with shoulders upright.
- Head should be square on top of the spine, chin tucked in slightly.
- When standing for long periods, shift weight between feet periodically.
Tips for Improving Posture
If you begin to notice that your posture isn’t as good as it could be, you can likely attribute your recent back pain to this. It may be a long process to fully correct your posture, but there are some things you can do to form new habits.
Stay Active and Mobile: No matter how ergonomically you sit, movement is going to help with posture problems. Certain exercises like yoga or martial arts can help you focus on body awareness, and simple stretches that focus on the core can all be helpful. Even without a structured routine, making sure you move throughout the day is critical.
Set Reminders: It is easy to start the day out focusing on your posture and then get distracted, reverting to old habits. Set a periodic timer or calendar alert to remind you to check in on your posture.
Dress for Success: High heels can be great for a night out, but prolonged use will throw off your balance and change your gait, stressing your muscles. Flat shoes with good support are recommended.
Maintain a Healthy Weight: Extra weight can weaken your core muscles, causing problems for your pelvis and spine and impacting your posture, causing back pain.
If you are curious about ways to deal with lower back pain after a car accident then you might need to visit a professional expert for better treatment.
