How To Use Good Posture To Ease Back Pain
Sometimes it feels like we all suffer from back pain. It could be from a sports or work related injury or an accident but most of the time, upper or lower back pain develops during the course of everyday life. Repetitive activities at work or home such as sitting at a computer or lifting and carrying may produce joint tension and muscle tightness that result in a backache. Thankfully, working on your posture can go a long way to reducing your aches and pains.
So what is posture?
Posture is how you hold your body while standing, sitting, or performing tasks like lifting, bending, pulling or reaching. If your posture is good, the bones and joints of the spine are correctly aligned.
4 steps to help your posture
You can improve your posture significantly by practicing these easy tips:
- Tip #1:
Think of a straight line passing through your body from the ceiling to the floor (your ears, shoulders, hips, knees, and ankles should be even and line up vertically). Now imagine that a strong cord attached to the top of your head is pulling you upward, making you taller. Try to hold your pelvis level and resist the urge to stand on your tiptoe. Instead, think of stretching your head toward the ceiling, increasing the space between your rib cage and pelvis
- Tip #2:
Sit up straight in a chair with your hands resting on your thighs. Keep your shoulders down and your chin level. Slowly draw your shoulders back and squeeze your shoulder blades together. Hold this position for 2-5 seconds. Repeat 3-4 times
- Tip #3:
Stand facing a corner with your arms raised, hands flat against the walls, elbows at shoulder height. Place one foot ahead of the other. Bending your forward knee, exhale as you lean your body toward the corner. Keep your back straight and your chest and head up. You should feel a good stretch across the front of your chest. Hold this position for 20–30 seconds
- Tip #4:
Raise your right arm to shoulder level in front of you and bend the arm at the elbow, keeping your forearm parallel to the floor. Grasp your right elbow with your left hand and gently pull it across your chest so that you feel a stretch in the upper arm and shoulder on the right side. Hold this position for 20-30 seconds. Repeat the other side. Repeat 3 times on each side
If you practice these techniques and exercises on a regular basis they will help improve your posture and ease pain. The best way to get this right is to turn it into a regular habit.
Results will of course vary from person to person