If you have back pain, the first thing you should do is correct your posture. Regardless of age or gender, there are certain habits you should break for good posture. Here are some things to keep in mind: Poor posture may not necessarily result in pain. Everybody has a unique structural shape. What one person finds to be dysfunctional may be perfect for another. Therefore, you should never adjust your posture based on a model that you think looks perfect.
An ideal posture is an essential part of good health. Whether you suffer from back pain due to an inherited condition or a traumatic event, it is necessary to have a good posture. Poor posture can cause pain in your back and joints. By improving your posture, you will improve your overall health. Ultimately, it will help you look better. In addition, a good posture will help you stay healthy and avoid ageing-related conditions.
The proper posture requires that your body is strong enough to support your head and neck. Ideally, you should have a balanced body throughout your life. If you want to improve your posture, you should lose weight. Nearly two-thirds of Americans are overweight or obese, and this extra weight weakens your abdominal muscles. It also contributes to low back pain. So, try to lose excess weight. And don’t forget to pay attention to the way you look.
How Does Maintaining A Good Posture Help You?
A good posture can help you in these ways:
- The joint and bone are kept in the proper position (alignment) to ensure that muscles can be utilised correctly.
- Reduces the tear and wear on joints (such as knees) to prevent the development of arthritis.
- Reduces strain on the ligaments of the spine.
- This prevents the spine from being fixed in improper postures and provides proper spinal alignment.
- This helps prevent fatigue since muscles are used more efficiently and allow the body to consume less energy.
- It helps prevent back pain and muscular pain.
Know About The Correct Sitting Position
- Make sure you sit up with your back aligned and shoulders in the back. Your buttocks should rest on the back of your chair.
- The standard curves of your back must be present when sitting. It is possible to use small, folded-up towels and a roll for the lumbar to aid in maintaining the standard curves within your lower back.
- You should sit at the back of your chair and lean back to the side.
- Make yourself stand up and emphasize your back curve to the maximum extent possible.
- Relax the posture a little (about 10°). This is a great sitting position.
- Place your bodyweight equally on both of your hips.
- Your knees should be bent at a right angle. Make sure your knees are even slightly elevated. (Use an ottoman or stool, if needed.) Don’t put your legs across.
- Place your feet flat on the ground.
- Beware of being in the same place for more than 30 mins.
- While at work, adjust the height of your chair and workspace to allow you to be near your desk and tilt it toward you. Relax your arms and elbows on your desk or chair and keep your shoulders in a relaxed position.
- When you sit in a chair that moves and pivots, you shouldn’t bend around your waist when sitting. Instead, you should rotate your body.
Here’s how you can find an ideal sitting position if you don’t have the back support or lumbar roll:
- Spread your weight evenly across both of your hips.
- Your knees should be bent at an angle of right. Make sure your knees are even at least a little higher or lower than the height of your hips. (Use an ottoman or stool if you need it.) Don’t put your legs across
- Make sure your feet are flat on the ground.
- Beware of being in the same place for longer than 30 mins.
- While at work, you can alter the height of your chair and workstation so that you can sit comfortably at your work and then raise it to your face. Relax your arms and elbows on your desk or chair and keep your shoulders in a relaxed position.
- When you sit in a chair that moves and pivots, you shouldn’t bend around the waist while sitting. Instead, rotate your entire body.
- If you are standing up from sitting, move forward in the seat. Get up by straightening your legs. Do not bend towards your waist. Stretch your back as soon as possible by doing ten backbends while standing. And people with pain in the back must avoid sleeping on their left side.
The Best Positions For Sleeping
In whatever posture you’re in, the pillow must be placed beneath the head but away from over your shoulders. It should have sufficient thickness to allow your head to rest in a comfortable position.
Try To Rest Your Curve In Your Lower Back: Try to rest in a position that lets us keep the curve in your lower back (such as lying back with a cushion under your knees, or a lumbar roll on your lower back. Or lying on the side, with knees bent slightly). Don’t sleep on your back and your knees bent towards your chest. You might want to steer clear of resting on your stomach, specifically on mattresses that are sagging, as this could cause back strain and cause discomfort for your neck.
A Firm Mattress: Choose a firm mattress and box springs that do not move. If needed, place an object under the mattress. You could also put your mattress on the ground at times if necessary. If you’ve been sleeping on a soft floor, you may find it more painful to switch to a more rigid surface. Make sure you find the best mattress and box springs for your requirements. You can get a twin or twin XL mattress for the singles but the twin XL much more expensive than twin mattresses.
Use Back Support: Consider using a back support (lumbar support) in the evening to help you feel more comfortable. A towel or sheet wrapped around your waist could be beneficial.
Turn To Your Back: If you are standing up from a lying position, you should turn to your back, pull up both knees, and then swing your legs to the side of the mattress. Then, sit up and push your body up using your hands.
The above guidelines are beneficial for most people suffering from back pain. If any of these recommendations lead to increased discomfort or spread of leg pain, cease the exercise and seek advice from an expert, chiropractor, or physical therapist.