Having good posture is critical for avoiding spinal injuries and back pain. You might think your posture is acceptable, but a slightly hunched back or craned neck could leave you in pain every work day. Find out how important good posture is, and then follow proven techniques to improve your posture while sitting, standing, sleeping, and lifting.
How Poor Posture Causes Back Pain
After only a few hours of sitting hunched over, your spine can bounce back and feel normal again in no time. However, if you have chronically bad posture, the effects of a hunched back or craned neck add up over the weeks, months, and years. Without ample support, your back muscles and spinal discs become strained. Constricted blood vessels and pinched nerves may even result from anatomical changes that result from prolonged bad posture.
Your back pain may be caused by poor posture if you experience these symptoms:
- Pain that starts in the neck and gradually moves down the spine as the hours go by
- Discomfort that worsens at the same time of day
- Pain that subsides when you change to a different position
- Sudden back pain after starting a new desk job or changing to a new office chair
How to Improve Your Posture While Sitting
If you spend your days sitting at a computer, it’s important to buy an ergonomic chair that works well with your desk. Then, implement these tips to improve your posture:
- Sit as far back in your chair as possible, holding your head level with your spine and pulling your shoulders back. In this position, the chair you choose should leave a small gap between the back of your knees and the front of the seat.
- Raise the chair to a height that allows your arms to bend at a 75- to 90-degree angle while typing on your keyboard. Keep your elbows tucked in and your wrists as straight as possible.
- Place your feet flat on the ground. If the chair is too high for you to reach the floor, use an angled footrest that brings your knees level with or slightingly higher than your hips. Avoid crossing your legs.
How to Improve Your Posture While Standing & Walking
The next time you go for a walk or wait in line at the store, improve your posture with these tips:
- Stand with your knees slightly bent and feet shoulder-width apart.
- Tuck your tummy in and pull your shoulders back to prevent hunching.
- Hold your head in a neutral position aligned with your spine.
- When standing, bear your weight primarily on the balls of your feet. After standing for awhile, shift your weight to your heels and from one foot to the other.
- When walking, land each step on your heel and gently roll forward to push off with your toes.
How to Improve Your Posture While Sleeping
A bad mattress or pillow can make for an achy neck and sore back every morning. To help you get a restful night’s sleep, improve your posture while sleeping with these tips:
- Pick a firm mattress that helps keep your spine aligned.
- Choose a pillow that matches the position in which you prefer to sleep.
- Avoid sleeping on your stomach.
- Place a pillow under your knees when lying on your back. Place a pillow between your knees when lying on your side.
How to Improve Your Posture While Lifting
It’s easy to injure yourself if you lift heavy objects improperly. Prevent back pain from lifting with these tips:
- Squat down and lift with your knees, keeping your back straight the entire time.
- Lead with your hips when changing directions to avoid twisting your spine.
- Hold the object as close to your body as possible.
Relieve Back Pain at Spine Correction Center in Fort Collins
These tips to improve your posture are a great place to start, but they may not be enough on their own. For long-term pain relief, you should combine good posture with spinal decompression, chiropractic care, physical therapy, and other proven treatments available at Spine Correction Center in Fort Collins. Our knowledgeable staff can diagnose the underlying cause of your back pain and recommend the best treatment protocols to help you feel better as quickly as possible.
To schedule your free back pain consultation, please contact us online or call us at (970) 658-5115 today!
