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Correcting Your Posture: Tips For Alleviating Back Pain

Jul 17, 2017

2 women do yoga to stay active over 50

Do you experience back pain? Have a look in the mirror. Are your back and shoulders straight, or do you look like you’re leaning forward? Do you spend a lot of time sitting at a computer screen? If so, your posture may be contributing to your back pain.

Standing Posture

BPC shares tips on correcting your posture

First and foremost, you should stand up straight. Leaning forward or slouching is not helpful. Your neck and head should be aligned with your spine and body in an upright posture. Engage your core muscles and pull in your midsection. You should distribute your weight onto the balls of the feet.

Seated Posture

Correct sitting at desk posture ergonomics: office worker using a computer and improving his posture

Ideally, you should have an ergonomic chair. If you do not have a chair that supports your back’s contours well, add a small pillow or rolled towel to support your lumbar spine. Your feet should be flat on the floor, and your thighs should be parallel to the floor. There should be a small gap between your seat and the backs of your knees. Your shoulders should be relaxed and natural, but not rounded.

Don’t spend too much time seated if you can help it. Take breaks to stand, stretch and walk around. If you can, be sure to get enough healthy exercise. Stretching or regularly doing yoga can bring many benefits, including helping to strengthen your core muscles, which can help you sit up straight with ease and support your back. Adopt a healthy sleep posture and make sure your pillow and mattress are supportive to your spine.

A few more tips to keep in mind include wearing comfortable clothing and shoes, avoiding carrying heavy bags on one side of the body and avoiding cradling the phone with your neck.

If your back pain persists, hot and cold therapy can be beneficial in addition to correcting your posture. Always consult your doctor before beginning an exercise regimen. If conservative measures fail to alleviate your pain, ask your doctor about next steps, which could include a minimally invasive, outpatient procedure.

At Back Pain Centers of America (BPC), our specialists can help you take a proactive approach to your spine health. Our surgeons practice the latest in laser spine and minimally invasive treatments. Contact us today at 1.844.201.1308 so we can match you with a board-certified orthopedist who can provide you with the expert care you deserve.

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