relieve back pain

better posture for back pain

Using Better Posture To Treat Back Pain

Back pain may be mild or debilitating, chronic or occasional, located in upper back or lower back.

Treatment depends upon the cause of the pain, and the frequency and intensity of the symptoms. Some self-treatment options include the use of pain relieving medications.1 Another common treatment for back pain is heat therapy.1 One of the best approaches to dealing with back pain may be to prevent it from occurring in the first place, or at least lessen the chances. Adjusting general posture may help.1

Adjusting posture to relieve back pain

In many instances of back pain, poor posture plays a role.

Standing up straight aligns the spine and allows the muscles of the back to do their job. Stooping or slouching strains and stresses these muscles, resulting in fatigue and back pain over time.2 These poses are an ideal way to practice good posture:2

Proper standing posture

  • Stand against the wall. Keep your feet parallel and stand with your weight evenly distributed between them.
  • Don’t lock the knees.
  • Keep the lower back close to the wall. Pull in the abdomen.
  • Keep shoulders against the wall. Don’t let them roll forward.
  • Straighten the upper back. Hold the chest up and out.

Proper sitting posture

  • Sit with feet flat on the floor.
  • Sit with your back against the chair.
  • Keep shoulders back against the chair and the arms relaxed.
  • Hold the head erect, directly over the spine so it is naturally supported.

Lifting, bending posture2

  • 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 close to the waist.

If when maintaining proper posture the back muscles begin to tire, it may be a good idea to try some strengthening exercises. Doing daily exercises to strengthen the core muscles used in maintaining good posture, such as the lower abdominal muscles, may help to relieve or prevent back pain. 3

References

  1. National Institute of Arthritis and Musculoskeletal and Skin Diseases. Back Pain Handout. http://www.niams.nih.gov/Health_Info/Back_Pain/default.asp#5 . Accessed August 2010.
  2. American Physical Therapy Association. The secret of good posture: A physical therapist's perspective. Available at: http://www.scribd.com/doc/18747428/The-Secret-of-Good-Posture. Accessed August 2010.
  3. American Chiropractic Association. http://www.acatoday.org/content_css.cfm?CID=1452. Accessed August 2010.