Back Pain and Posture

 

Did you know that having bad posture can lead to back pain? Large muscles in our back and  other postural muscles help us keep our bodies upright. However, bad posture over an extended period of time can lead to back pain. It will take a conscious effort to correct.  

Some factors that may affect your posture are: stress, obesity, pregnancy, weak postural muscle, or having abnormally tight muscles. Additionally, high heeled shoes, a poor work environment, and decreased flexibility can affect your posture. Any of these factors can contribute to excessive strain on postural muscles or cause them to relax, which makes you prone to injury or back pain. It is critical to maintain a good posture wherever you are. This involves having adequate flexibility, normal joint motion in the spine, and balanced postural muscles on both sides of the spine.

           Good posture involves having adequate muscle flexibility and strength, normal joint motion in the spine, and balanced postural muscles on both sides of the spine. These are important tips to remember when working at a desk job or studying for long periods of time.

 

While sitting, you can do the following to ensure your posture is

at its best:

·         Keep your feet on the ground or on a footrest if you can’t reach the floor.

·         DO NOT cross your legs. Your ankles should be in front of your knees.

·         Keep a small space in between the back of your knees and the front of your seat.

·         Have your knees at or below the level of your hips.

·         Make sure the chair you are sitting in has a good backrest to ensure adequate back support.

·         Relax your shoulders and keep your forearms parallel to the ground.

·         Avoid sitting in the same position for a long time.

·         Get up every hour and walk around for a few minutes.

Standing involves posture as well. Here are some tips to keep you standing straight:

·         Be aware of your body alignment, you want to be mostly on the balls of your feet , not on your toes.

·            Keep your knees slightly bent (women tend to hyperextend their knees).

·            Place your feet shoulder-width apart .

·            Relax your arms and let them hang beside your body.

·            Stand straight and tall with your shoulders pulled backward.

·            Tuck your stomach in slightly.

·            Your earlobes should be in line with your shoulders. (don’t push your head forward, backwards, or sideways)

·            When standing for long periods of time, shift your weight from one foot to

          the other.

Posture also matters while laying down.

·            Don’t sleep on your stomach.

·            Sleeping on your side or back is helpful for back pain.

·            If you sleep on your side, use a pillow between your legs.

·            If you sleep on your back, place a pillow underneath your knees.

·            Make sure your mattress if right for you. Some find it more comfortable

          to sleep on a firmer mattress while others prefer a soft mattress.

·            Sleep with a pillow that allows for good neck alignment.

               Remember, if you’ve had poor posture for a long time, it will take an equal

amount of time to correct your joints. This is due to your joints adapting to your poor

posture. Constant awareness of your posture, and working to correct it, will significantly

improve your posture and overall health. Your health care provider can recommend

exercises to strengthen your core postural muscles.

Sources: https://www.acatoday.org/content_css.cfm?CID=1452