Reduce Back Pain with Proper Posture

Posture is the position of the body while sitting, standing, or lying down. Healthy posture includes positions that minimize or prevent stress and strain placed on the spine and its surrounding muscles. It also helps to maintain the proper curvature and alignment of the spine, which allows us to better counteract the forces of gravity. On the other hand, consistently failing to maintain proper posture can result in a variety of unique conditions due to muscular stress, and has been shown in some individuals to cause back pain and early onset arthritis.

 

So how can you maintain proper posture?

 

The spine is designed with natural curves that help to resist the forces of gravity and to aid in bearing our own weight more effectively. These curves develop throughout our lives as we transition from lying down to crawling, sitting, and standing.

 

To Help Maintain Healthy Posture of the Neck and Mid-Back

• Hold the shoulders slightly back so they are not rounded forward
• Open the chest to further encourage the shoulders back, and to stretch the chest
• Straighten the mid-back to a natural position so it is not slouched forward
• Retract (tuck) the chin slightly so it is parallel with the floor

 

To Help Maintain Healthy Posture of the Low Back

• Sit or stand straight in a comfortable position with the pelvis neutral
• Place weight evenly on both feet (standing) or both sides of the buttock (sitting)
• Avoid consistently leaning to one side while standing; avoid crossing legs while sitting
• Use proper core stability, such as belly breathing and lifting with the legs

 

The most important point to remember is that the best posture is the next posture. If you have been sitting for a while, try to get up and go for short walks periodically. If you stand for prolonged periods, find a time where you can get in a stretch and have a seat. By constantly changing your body’s positions, you will minimize stress and strain on any one area, will keep blood flowing, and will release positive mood-boosting hormones in the body!