5 Tips for Improving Your Posture

Back pain is a common problem that can arise at any time for a variety of reasons. Injuries, pre-existing conditions, and age may all be to blame. But did you know that your posture can also affect your back? 

Poor posture, especially from long hours sitting at a computer or looking at devices, can often lead to pain in your lower back. Improving your posture will often remedy the situation, although it’s often still a good idea to have chronic pain assessed by an expert. Our chiropractors at Motus Integrative Health take your pain seriously, and will be happy to discuss your symptoms with you, so that you can manage your pain and get back to feeling your best. 

Everyday Causes of Back Pain

The causes of back pain are as diverse as the people who experience it. However, back pain isn’t always caused by an existing condition like arthritis or scoliosis. Everyday factors such as posture, lifting techniques, and getting enough exercise can play a role in maintaining your spinal health. 

According to the Mayo Clinic, lifestyle factors like being overweight can put extra stress on your back, leading to pain. Building strength in your back and abdomen can help provide relief. If you are new to physical fitness, recovering from an injury, or otherwise seeking guidance, a physical therapist can teach you proper exercise techniques as you begin your wellness journey. 

However, it’s just as important to consider the ways that seemingly small actions throughout your day can lead to pain. Improper lifting when picking up heavy objects, for instance, can cause back injuries, and poor posture when sitting or standing can lead to unnecessary stress that leaves you hurting at the end of the evening. 

Correcting Posture

There’s no one solution to correcting your overall posture and improving your spinal health. However, taking into account different aspects of how you sit and stand can help you to correct the issue and relieve posture-related pain.

• Be smart about technology

With more and more people working from home and using smart phones regularly, it’s important to think about the ways the technology affects your spinal health. For instance, pay close attention to the way that you’ve oriented your desk. Do you have to lean forward to access your keyboard and mouse? Do you slouch and lean your neck down when you look at your cell phone? These actions might seem small at first, but done repeatedly, can have a negative impact on your neck and back. 

• Find a way to remember

While you might aspire to correct your posture all at once, habits can be difficult to break, and it’s helpful to give yourself ways to remember throughout the day. The writers at Harvard Health recommend finding a “trigger” to help you remember various stretches and posture exercises, such as stretching right before scheduled breaks at work. 

• Assess the way you sit

A seat with good lower back support is integral in making sure that you are comfortable throughout the day. When sitting, your knees and hips should be level, and you should change positions every so often to avoid stiffness. 

• Stand neutral

When standing, try not to slouch. Standing for long periods of time might cause you to lean on one foot more heavily than another, so you’ll want to shift feet every so often to avoid unnecessary strain. 

• Take the time to stretch

Basic stretches done with your shoulders and upper body throughout the day is recommended to help prevent back pain. Certain exercises, such as a shoulder blade squeeze, can even be done from your desk. 

Getting Help with Chronic Pain

Day-to-day factors like posture can have a significant impact on your spinal health. However, if you’re experiencing frequent back pain, you may wish to contact a specialist for further guidance. To learn more about what Motus Integrative Health can do for you, schedule a free consultation today.