Reasons for unhealthy posture

In today’s society people simply don’t work out as much as before or have the same activity level as when the workplace consisted of a lot more physical labor. We sit in front of the computer, slouching and with bad typing posture, usually for hour after hour. No wonder people are experiencing increasing levels of back pain.

There are also other reasons for pain in the back and neck regions that can’t be fixed simply by correcting bad posture, so as I mentioned at the start, please consult with a doctor to sort out what you problems are stemming from before you tackle the problem on your own.

Root of the problem

Now that you know have been told by your doctor or physician that you need to improve your posture, lets have a look see at where the posture problem lies. Most of the day we sit in front of the computer typing and drinking coffee and as the day passes on our backs simply get tired of the bad typing posture. The thing is, when you slouch, a lot of weight from you upper body is leaned over, meaning an extra strain on your lower back which has to prevent you from tipping over. However, with a correct posture most of the weight will be distributed down through your body, where both your lower and upper back, and abdomens, pitch in to keep you in balance. This means a lot less strain on one part of your body.

This would be the first step you should take to improve posture, and this is done by finding a healthy and neutral sitting position. In the picture below you can see a bad posture to the right and correct posture on the left.

As you can see, slouching is a no no. You want to sit with a straight back and neck, not having to lean forward to see the see the screen if you are working with a computer. You also want back support from the chair so that the dynamic and static muscle load is minimized. If you have the furniture for it, it is best that your hands are under your elbows when you type.

Standing posture

But how to improve your posture doesn’t stop there. You might also have a bad standing posture, which not only is unhealthy for your back, but also makes you look fat and old. The same applies here, as many people slouch by leaning forward and placing excessive loads on their lower back. For a proper standing posture your shoulders should be back and down, and your chest elevated. Of course, this should be done without straining yourself. You jaw should be held level, and head pulled back. On the right we see a bad standing posture and on the left a correct standing posture.

Yoga for Back Pain

A popular form of self-treatment these days is yoga for back pain (I have to repeat again, ask your doctor if is ok for you to try yoga). Yoga can be practiced at home or in classes, but it is really recommended to learn the basics in class before you try this at home.

Once you have the basics down you can train at home with a Yoga DVD. This is quite popular because it gives you’re the flexibility of training for a better posture and to get rid of back pain at home. You decide when and for how long.

Strength training program

I should also mention upper body strength training, which is a great way to improve your posture. When you sit or stand, both your front and back should work together to keep your body straight and in balance. However some people have week back muscles or abs and just can’t keep a healthy posture.

Strengthning core

Simple back and abdomen exercises will do, and these can be performed at home. Crunches are great, and so are leg raises. Start out doing these for 2-3 minutes each every third day, and after a week or two increase to every other day. Upper body strength training really could do wonders for your back, but be careful and always start out slow if you are not used to doing these exercises.

I better round this of now, so this doesn’t become to long. Just remember that to improve posture is a lot easier now than it will be in 5-10 years time when you have that many more hours slouching over your computer. How to improve posture really only requires you to stand and sit correctly, and get some workout for your back and front.

1. Sign up for a yoga class. Yoga has been practiced for thousands of years, with specific stretching moves that loosen the spine and tone all of your body. Yoga does not put undue strain on any part of the body and is safe for just about everyone. Within one month of three times per week sessions, you’ll feel better than you have in years. If you have any health concerns, check with your doctor before beginning this regimen. It’s more than likely that your doctor will give you a big ‘thumbs up’ on this choice.
2. There are a number of heating pad options that can help. There’s the plain old electric heating pad, as well as the new self heating pads at the drugstore counter. Applying heat to the location of your chronic back pain helps to relax the muscles around the spine. The electric heating pad is the least expensive option and most useful at bed time. The self heating pads are pricier, but good for day time use.
3. There are several over the counter creams designed to ease arthritic pain. Most contain cayenne, which causes a heating sensation to the area to which it’s applied. These creams and ointments bring relief from chronic back pain by essentially faking out the nerves which transmit the pain signals from your brain.
4. Meditation techniques are another effective remedy for chronic back pain. You are basically refocusing your attention using imagery or spiritual concepts to both relax and divert your mind from the pain. This can take some practice, but it does work.
5. Simple stretching exercises, performed on a daily basis, can work wonders. You’ll want to consult with your doctor or a physical therapist to see which specific exercises are best for your condition. In addition to stretching exercises, chronic back pain almost always responds favorably to a daily walk. You don’t need to walk briskly, or jog. A simple walking pace is sufficient.

No matter what the cause or degree of your chronic back pain, practicing all of these natural treatments will improve your condition. Now that’s relief waiting to happen!

Ergonomic office furniture

Adequate back support is one of the most important things to ensure that you have. In this day and age, sitting in front of the computer for hours and hours is all to common. At a desk, with chairs that are often designed less for ergonomic comfort and more for style, the hours can add up to a chronic bad posture. Try an ergonomic back support chair and you will feel the difference. The lumbar support will hinder you from slouching and helps take of some of the stress from your lower back.

Back support belt

For people with serious back issues, an ergonomic office furniture won’t be enough by it self. Back support belts can often be a tool appropriate for those with big problems. These back supporters essentially keep your spine in the correct posture for maximum comfort and minimum strain. Some say that wearing a flexible back brace for a couple of weeks helps them tremendously, and even after that short amount of time they can take it off and walk around pain-free.

Additional steps

For some, additional steps are required to relief their back pain. Exercise is one of the best ways to strengthen your back and core, and improve your posture. By exercising several times a week, you can keep the muscles around your torso strong enough to adequately support your spine. This can help eliminate undue strain on the vertebrate. Your back support, after all, primarily comes from your muscles.

Simple tip that helps

As a final tip, try to get up from your desk as often as possible to stretch and walk around. Once every hour would be a great start, and really help you break the monotone and static sitting position you usually have. Even a 10 minute break can do wonders. Remember, the human body was not designed by evolution to sit in the same position all day. Take a break, and relax your back now and then.