How to Treat Back Pain with Posture

Posture is the way you hold your body while you are doing chores, walking or just relaxing. When your posture is correct, your body is balanced and your spine is in the position nature intended it to be. Unfortunately, we often neglect to pay attention to our posture and, as a result, our backs suffer. Try some posture techniques to alleviate back pain.

Instructions

Difficulty: Moderately Easy

1. Stand erect and imagine an invisible line that runs from the top of your ears through your shoulder sockets and through your hips. This line is your center of gravity. Look in a mirror while standing sideways to determine the correct line. Make an effort to maintain that line while standing or walking. Ask a friend to view your posture from the side and note if your posture needs correcting.
2. Stretch tall. In addition to standing straight – gently stretch your spine upwards, allowing the muscles that hold your spine straight to strengthen and support your body weight. In addition, hold your abdominal muscles firm to shift your center of gravity to the invisible line mentioned in Step 1.
3. Correct your posture whenever you find yourself slumping. Because most people have allowed themselves to slouch and slump, it is often uncomfortable at first when you try to sit and stand erect. Muscles that became lax after years of slumping don’t want to hold your body erect now. However, once the muscles in your spine strengthen with the correct posture, back pain caused from undue spinal pressure may lessen.
4. Select the correct chair for developing a good posture as you work or study. It’s easy to flop into an overstuffed sofa, especially after a day at work, but your back will thank you if you choose a flat backed chair instead. The chair should allow your feet to rest comfortably on the floor and the seat should not press into the backs of your knees or calves.
5. Sit with the base of your spine at the back of the seat and don’t cross your legs. Keep your shoulders straight and your head high. Hold your abdomen in and stretch just as you do when standing. Sit erect, leaning back only occasionally to rest. Once you develop the correct sitting posture, your back muscles will hold your spine in the right position.
6. Travel with a small firm pillow that you can place behind your lower back when you must spend hours in the car or on a plane. You can't choose those seats but you can alleviate slumping with the use of a back pillow.
7. Ease into a sitting position, don’t just plop down because the impact to your spine is absorbed directly in the disks. Instead, use your muscles and lower yourself in a controlled manner. Likewise, use your abdominal muscles and your center of gravity when you stand up instead of leaning on the armrests and pushing yourself up.
8. Take frequent breaks and rotate your arms, shoulders and your head when beginning a posture change routine. Your back may feel better almost immediately upon a posture change but your muscles will need time to adapt.

Tips & Warnings

• See a doctor about back pain that lingers or shows no improvement after a posture change routine to rule out a serious condition.