Your parents or a teacher may have once instructed you to “sit up straight” or “stop slouching.” Poor posture is frowned upon when standing or sitting, not only because of how it appears, but also because it can impair your ability to function normally. In fact, having good posture all day long benefits your body in a variety of ways. Maintaining good posture will help you stay balanced and will support your entire upper body. Back pain can start to develop when you stand, move, sit, or sleep incorrectly. Back pain specialists in your area are here to help if you struggle with bad habits like poor posture. Learn more about how poor posture and the symptoms of back pain can start to negatively affect your daily life and what you can do about it by reading on.
Having good posture is important for back health and avoiding back pain. Your posture refers to how you hold your body when sitting, standing or engaging in daily activities. Poor posture means your back is not in a neutral, relaxed position and additional strain is placed on your back muscles, joints and ligaments. Over time, poor posture can lead to muscle strain, pain, fatigue and even injury.
Why Poor Posture Causes Back Pain
Unsupported postures cause the loads on your spine to disperse incorrectly, weakening the tissues in your lower back. As a result, the intricate network of muscles, discs, and joints in your back tend to be pushed beyond their tolerable limit, causing pain. Likewise, a sudden injury from lifting a heavy object incorrectly can cause immediate back pain and dysfunction.
Areas of Stress from Poor Posture
When you use incorrect posture, several areas of stress may develop within your muscle tissue, spinal joints (lumbar facets), and discs. These stresses may be relieved once the offending posture is corrected or may continue to accumulate, slowly weakening the affected structure, for example:
- Prolonged hunching while standing or sitting can cause your back, core, and abdominal muscles to become strained and painful, reducing their blood supply, and slowly developing stiffness and weakness in the trunk and lower back.
- An unsupported sitting position places a small forward bend on the spine. Over time, this forward bend may place a load on the lower spinal discs, causing herniation.
- An incorrect-lifting technique can cause your lumbar disc to herniate, causing it to refer pain in the lower back and/or radiate pain into your leg through a nearby spinal nerve.
- Working on a laptop or reading while lying on your belly can cause your lower back and hip to extend (bend backward) excessively, altering the dynamics of the lower spinal curve.
It typically takes less effort to maintain correct posture than an incorrect posture. Changing from a habitual incorrect posture may take time and constant awareness.
How to Improve Your Posture and Relieve Back Pain
The good news is poor posture is reversible and there are several effective ways to help improve your posture and relieve the resulting back pain:
- Strengthen your core muscles. Your core muscles support your spine, so strengthening them can help improve your posture. Do gentle core exercises like planks and bridges.
- Get a standing desk. Stand up straight while working instead of sitting hunched over. Stand with your feet shoulder-width apart, keep your chest open, and avoid locking your knees.
- Use a lumbar support. Place a lumbar support cushion behind the small of your back while sitting to help maintain the proper arch in your lower back.
- Stretch and exercise regularly. Gently stretching and exercising your back and core muscles can help release tightness, relieve back pain and improve flexibility. Yoga or Tai Chi are excellent for both stretching and strengthening your back.
- Practice good posture habits. Make an effort to stand up straight with your shoulders back, avoid slouching or hunching over, keep your chest open and your head level. Use a mirror to check your posture and make corrections. Remind yourself regularly to maintain good posture, especially if sitting or standing for long periods.
- See a physical therapist. If you are having chronic or severe back pain from poor posture, seeing a physical therapist can be very helpful. They can evaluate your specific posture issues, provide targeted exercises to correct your posture, and give you advice for making long-term posture improvements.
By improving your posture through strengthening exercises, stretching, proper support and making conscious posture corrections, over time you can eliminate excess back strain, relieve your back pain and prevent future postural-related injuries. Develop the habit of maintaining good posture as part of your daily routine and the benefits to your back health will last lifetime.
FAQ
Can poor posture cause lower back pain?
Slouching is among the worst posture mistakes people make when they are seated. This happens when a person is seated in a chair and leans too far backward. This type of posture while seated puts more strain on the muscles, which could result in lower back pain.
Does posture actually affect back pain?
Additionally, having good posture can reduce the risk of muscle strain, overuse injuries, and back and muscle pain.
Why does good posture cause back pain?
Our spine is not intended to be straight; rather, it is intended to be a series of natural curves, which is why sitting up straight hurts my back. Grandma may have advised you to sit up straight, but attempting to do so puts more strain on your spine than usual.
Poor Posture Can Lead to Chronic Pain
Reference:
https://www.americanpain.org/how-can-poor-posture-result-in-back-pain/
https://aica.com/how-can-poor-posture-result-in-back-pain/