Stop slouching and poor posture woes. How long has it been since someone told you to “sit up straight”? Kids get advice on their posture all the time, but some adults could definitely use a reminder. People who slouch throughout the day can be vulnerable to a wide variety of problems, including back pain.
First and foremost, one of the leading causes of low back pain is poor sitting posture. The strain on the back while sitting in a slouched position can cause excessive pressure on the joints. Not to mention the muscles, and the discs surrounding them. If your back aches, you just might be able to relieve your pain making adjustments to the way you sit.
How Does Poor Posture Cause Back Pain?
When everything is properly aligned, the joints and muscles in your back easily share the burden of supporting your body weight. Poor posture disrupts this balance. Slumping forces the muscles and tendons in the lower back to work harder than usual. This raises the risk of sprains and strains. Poor posture can also cause unnatural wear between joints, potentially setting the stage for arthritis.
The Basics of Good Posture:
Standing – Think tall by stretching your head towards the ceiling. Remember, you should be able to draw a straight line from your earlobe to the front of your anklebone. Keep your shoulder blades back and engage your core.
Sitting – Sit straight. Keep your upper back straight, your head high, and your shoulders relaxed. Try to sit in chairs with a firm, straight-back.
Some Extra Support
Physioball – Use a physioball when completing homework or working on the computer. The instability of the ball forces core stabilization and good postural maintenance.
Lumbar Support – A lumbar support pillow can improve comfort in those with low back pain. Not to mention remind users to sit up straighter throughout their day.
Exercises to Try for Better Posture
Sitting scapular retractions and depressions — put your ‘elbows in your back pockets’ by pinching your shoulder blades back while pushing your elbows back and down.
‘Superman’ exercise — lay on your stomach while lifting everything including your arms, legs, head, and chest. Hold up while breathing for 3-5 seconds performing two to three sets of 10 repetitions.
Better Posture Through Chiropractic Care
These tips will help, but they will not be the cure to your postural alignment woes. Proper postural alignment takes time and practice. For further consultation and an adjustment, contact us today to schedule an introductory chiropractic session. We can discuss your work routine and postural alignment needs as part of my initial chiropractic workup for you as a new patient to our practice.