Relieve Back Pain With Better Posture

Back pain may be mild or debilitating, chronic or occasional, located in the upper back or lower back. One of the best approaches to dealing with back pain is to prevent it from occurring in the first place, or at least lessen the chances through practising good posture.

Posture tips to relieve back pain

Poor posture plays a role in many instances of back pain. Standing up straight aligns the spine and allows the back muscles to do their job. Stooping or slouching overworks these muscles, which results in fatigue and back pain over time.

Practise good posture with these tips:

Proper standing posture

  • Keep your weight primarily on the balls of your feet
  • Keep your knees slightly bent and your feet shoulder-width apart
  • Let your arms hang naturally down the sides of the body
  • Tuck in your stomach. Straighten the upper back and stand tall. Pull your shoulders back.
  • Keep your head level, your ears should be in line with your shoulders

Proper sitting posture

  • Sit with feet flat on the floor
  • Sit with your back against the chair
  • Relax your shoulders back against the chair and keep your arms parallel to the ground.
  • Avoid sitting in the same position for long periods of time

Lifting, bending posture

When lifting heavy objects, keep the back straight, bend at the hips and knees and let the leg muscles bear the weight.

When carrying a heavy object, use two hands and keep the object as close to your body as practical.


If the back muscles begin to tire while maintaining proper posture, it may be a good idea to try some strengthening exercises. Doing them daily will strengthen the core muscles used in maintaining good posture, and this may help to relieve or prevent back pain. If you have back pain, always consult your doctor before starting an exercise program.

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