Many people who suffer from chronic lower back pain try many different exercises and stretches to help alleviate their discomfort. However, in many cases, simply changing your posture can help relieve some of the pain you may experience. This article dives into 12 different techniques that will help improve your posture, which may also help lower back pain. Continue reading to learn more!
We’re all guilty of slouching from time to time. But if you spend your days in front of a computer at work or find yourself regularly staring down at your smartphone, your posture could be negatively impacting your health. Bad posture is one of the most common causes of back pain, spinal dysfunction, and joint degeneration. It can also contribute to a wide range of other health problems, including headaches, respiratory conditions, and balance issues. It may not seem like a big deal, but over time your body can become used to being in a slouched or hunched position, making it easy to continue that posture in every aspect of your life. The good news is it’s not too late to kick bad posture habits and start seeing improvements. Here are 12 tips and exercises to improve posture and relieve lower back pain.
What is Good Posture, and Why Does It Matter?
Hearing the phrase “good posture” often evokes images of soldiers standing at attention or antiquated etiquette rulebooks. But good posture is actually something much more natural – when the body’s structures, joints, muscles, and tissues are all in alignment. According to the National Library of Medicine, there are two types of posture.
Static posture refers to how the body is positioned while sitting, standing, and sleeping. Dynamic posture is when the body is in motion, such as walking or bending over. For optimal spinal health and to avoid pain, injuries, and other health problems, it is important to maintain good static and dynamic posture as often as possible.
Tips and Exercises to Improve Posture and Relieve Lower Back Pain
Stop Slouching
Although a slouching position might seem more comfortable than sitting upright, it is actually one of the worst things you can do for your spinal health. Not only does it put more pressure on the spine and strain the surrounding bones, muscles, and joints, but it also makes it more difficult for the body to function optimally. Slouching compresses the organs, impeding everything from breathing to digesting food.
Instead, you should make standing or sitting straighter a priority. Start observing how you sit at the dinner table or stand in line at the store and make small improvements to adjust your posture. Also try leaving yourself notes or set reminders on your phone throughout the day to think about how you are positioned. It may be a nuisance at first, but your bad habits will eventually break and good posture will start to come naturally.
Beware of Text Neck
If you have a mobile device, it is likely that you have experienced something called ‘text neck’. This occurs when you tilt your head all the way down to use a smartphone or tablet. Although you may not experience any problems initially, our heads are very heavy and this position puts significant strain on the spine. Over time, text neck can lead to serious problems such as chronic back, neck, and shoulder pain, headaches, and permanent arthritic damage. It can even impact how children grow and develop. Fortunately, text neck is easy to prevent.
Next time you go to send a text or watch a video on your phone, make an effort to sit straight and hold your device directly in front of you so the screen is in alignment with your head in an upright position.
Make Changes At Work
Sitting at a desk all day takes a toll on our bodies in many ways. From poorly designed rolling chairs and hunching over a keyboard for hours at a time to the sedentary nature of office work, it’s not uncommon to experience regular neck or back pain when you work in an office.
To prevent poor posture while working, there are a number of things you can do. At your desk, make sure your computer screen is aligned at eye level and sit back in your chair as far as possible in a straight position with both feet on the floor. Avoid crossing your legs, which can shift your pelvic alignment.
If it’s possible, invest in an ergonomic chair to help you maintain a comfortable, neutral position throughout the day. It’s also important to avoid sitting for too long. Breaks every 30 minutes to stand up, stretch, and take a brief walk will also help you avoid discomfort.
