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Good Posture Helps Reduce Back Pain

Correct posture is a simple but very important way to keep the many intricate structures in the back and spine healthy. It is much more than cosmetic – good posture and back support are critical to reducing the incidence and levels of back pain and neck pain.

Problems Caused by Poor Back Support and Posture

Not maintaining good posture and adequate back support can add strain to muscles and put stress on the spine. Over time, the stress of poor posture can change the anatomical characteristics of the spine, leading to the possibility of constricted blood vessels and nerves, as well as problems with muscles, discs, and joints. All of these can be major contributors to back and neck pain, as well as headaches, fatigue, and possibly even concerns with major organs and breathing.

Identifying Good Posture

Basically, having a correct posture means keeping each part of the body in alignment with the neighboring parts. Proper posture keeps all parts balanced and supported. With appropriate posture (when standing) it should be possible to draw a straight line from the earlobe, through the shoulder, hip, knee, and into the middle of the ankle.

Because people find themselves in several positions throughout the day (sitting, standing, bending, stooping, and lying down) it’s important to learn how to attain and keep correct posture in each position for good back support, which will result in less back pain. When moving from one position to another, the ideal situation is that one’s posture is adjusted smoothly and fluidly. After initial correction of bad posture habits, these movements tend to become automatic and require very little effort to maintain

Ergonomic Office Chairs for Back Support

Office work often results in poor posture and strain on the lower back. Many people work sitting in an office chair that is not properly fitted to their body and does not provide enough lower back support. One strategy is to choose an ergonomic office chair that often provides better support than a regular chair and may be more comfortable for the patient.

Take a Break from Sitting in an Office Chair

In addition, the spine is made for motion, and when sitting in any type of office chair (even an ergonomic office chair) for long periods of time, it is best to get up, stretch, and move around regularly throughout the day to recharge stiff muscles.

Identifying Incorrect Posture

The first step in improving posture is to identify what needs improvement by examining one’s own posture throughout the day, such as sitting in an office chair, carrying objects, or standing in line. At regular intervals during the day, take a moment to make a mental note of posture and back support. This should be done through the normal course of a day to best identify which times and positions tend to result in poor posture. Some people find it easier to ask someone else to observe their posture and make comments or suggestions.

Examples of Bad Posture and Back Support:

The following are examples of common behavior and poor ergonomics that need correction to attain good posture and back support:

Slouching with the shoulders hunched forward
Lordosis (also called “swayback”), which is too large of an inward curve in the lower back
Carrying something heavy on one side of the body
Cradling a phone receiver between the neck and shoulder
Wearing high-heeled shoes or clothes that are too tight
Keeping the head held too high or looking down too much
Sleeping with a mattress or pillow that doesn’t provide proper back support, or in a position that compromises posture

examples of Bad Posture While Sitting in an Office Chair

The following bad habits are especially common when sitting in an office chair for long periods of time.

Slumping forward while sitting in an office chair
Not making use of the office chair’s lumbar back support
Sliding forward on the seat of the office chair

Good Posture Helps Reduce Back Pain

Posture to Straighten Your Back

As already discussed, for correction of poor posture it is important to determine where improvement is needed, such as when sitting in an office chair. Next, patients must work on changing daily habits to correct those areas. This effort will improve back support and over time help decrease back pain. It will take some effort and perseverance, and will seem a little unnatural at first. It is typical to feel uncomfortable, and even feel a little taller, but over time the new posture will seem natural and more comfortable.

Following are some guidelines on how to achieve good posture and ergonomics in the workplace and other situations.

Sitting Posture for Office Chairs

Be sure the back is aligned against the back of the office chair. Avoid slouching or leaning forward, especially when tired from sitting in the office chair for long periods

For long term sitting, such as in an office chair, be sure the chair is ergonomically designed to properly support the back and that it is a custom fit
When sitting on an office chair at a desk, arms should be flexed at a 75 to 90-degree angle at the elbows. If this is not the case, the office chair should be adjusted accordingly
Knees should be even with the hips, or slightly higher when sitting in the office chair
Keep both feet flat on the floor. If there’s a problem with feet reaching the floor comfortably, a footrest can be used along with the office chair
Sit in the office chair with shoulders straight
Don’t sit in one place for too long, even in ergonomic office chairs that have good back support. Get up and walk around and stretch as needed

Good Posture Helps Reduce Back Pain

Standing Posture

Stand with weight mostly on the balls of the feet, not with weight on the heels
Keep feet slightly apart, about shoulder-width
Let arms hang naturally down the sides of the body
Avoid locking the knees
Tuck the chin in a little to keep the head level
Be sure the head is square on top of the spine, not pushed out forward
Stand straight and tall, with shoulders upright
If standing for a long period of time, shift weight from one foot to the other, or rock from heels to toes.
Stand against a wall with shoulders and bottom touching wall. In this position, the back of the head should also touch the wall – if it does not, the head is carried too far forward (anterior head carriage).

Walking Posture

Keep the head up and eyes looking straight ahead
Avoid pushing the head forward
Keep shoulders properly aligned with the rest of the body

Driving Posture

Sit with the back firmly against the seat for proper back support
The seat should be a proper distance from the pedals and steering wheel to avoid leaning forward or reaching
The headrest should support the middle of the head to keep it upright. Tilt the headrest forward if possible to make sure that the head-to-headrest distance is not more than four inches.