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.

Always consult with your doctor first

What you can do for your back pain is up to your doctor and you should always consult them before trying something new, and listen to what they have to say. Doing something wrong can make your problem worse. If they say that yoga for back pain is something that can help you, you may want to give it a try. The great thing about yoga is that it can be very easy on the body, and there are many different things in yoga that you can do to relieve back pain. You don’t have to do all of the moves that the common classes have. You only need to do the ones that work well for your back.

Ask for guidelines, recommendations and how to improve posture

If your doctor is recommending yoga for back pain, they probably have guidelines and recommendations. Yoga is about strength and flexibility. For the most part, this is going to be recommended for those that have muscle problems rather than some type of spinal injury. It might not be the best for bulging and crushed discs, but yoga for back pain can help when your muscles are messed up, tight, weak, or are refusing to relax. Some backs go out of place thanks to weak muscles, so doing yoga to help with back problems can be a preventative measure.

NOTE: Again, always consult with your doctor before trying out new exercises.

Take classes before doing Yoga at home

When doing yoga for back pain, you have two main choices. You can do it from home with the right instruction, or you can take a class. If you are going to do it from home, you should probably take some classes first to learn the basic techniques under guidance, before go out and buying a yoga DVD. You should also make sure you get the right mat to use on your floor, and any other accessories that will help you through your workout. If you are taking a class, call ahead to see what you would need, and stress that you need beginner’s classes.

Yoga-wear

Get the right clothing for your yoga for back pain sessions, and make sure you remember that your limits may be pushed. It might hurt a little as you work your way through, but stop if things are too painful. You don’t want to cause more damage than you already have in your back. What is going to happen is that you are going to build up the muscles that hold your spine in place, and that can do wonders for any back. If you find that yoga for back pain does not work for you, talk with your doctor about other exercise alternatives.

Yoga also for those without back pain

As a final thought, yoga is not only an alternative for people suffering from back pain, but can also be a great way to strengthen your core and lower the risk of developing back pain at a later stage. A week body is more likely to experience pain in various forms than a trained and healthy body, so don’t waste time lying on the couch. Try Yoga!

Balance

The foundation behind good upper body strength training and improving your posture is in balance. If you do not work on each muscle group equally, your physique will appear unbalanced and strange. For that reason, working the shoulders, arms, back, chest and abdomen muscles should be regular parts of your upper body strength training routine.

Build muscle by tearing muscle down

The process of building muscle is not necessarily well known. To increase your muscle strength – you need to tear your muscles apart. Not completely apart, mind you. That would be called an injury. But the simple fact is that when you strain your muscles with weight and resistance training, you are actually breaking up the muscle fibers, stretching and breaking them. The growth comes from the healing of the muscles, where the muscle group will compensate for the broken fibers by making them stronger and more numerous. This is how muscles grow.

My point is not to tear your muscles to shreds, but to make sure that you rotate your upper body strength training and allow your muscles plenty of time to heal. After all, giving your muscles time to heal between workouts is actually giving your muscles time to grow. Giving yourself forty eight hours between “max out” exercises for any specific muscle group is ideal to see results from your upper body strength training.

Proper rest is alpha omega

Your upper body strength training routine will need down time. You can still go to the gym, but rotate in other muscle groups, or, especially, make sure you keep cardiovascular activities and lower body strength training a constant part of your exercise schedule.

Core muscles the foundation of proper posture

Pay special attention to your core muscles in your upper body strength training exercises; specifically your back and your abdomen. Keeping these muscle groups strong and lean is important not just for your physique, but for your posture and your general health. More health complications come from having poor back strength than you might expect. And while there might be something satisfying to working on your biceps, working on your back, especially your lower back, will keep you off the sidelines and in the game.

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!

Typing posture isn’t just about how you sit, but it starts that way. Basically, you want to sit upright but not too upright. It’s kind of a natural position but for most of us who slouch all the time, it might feel a little bit stiff at first. You want your head to be at a neutral level or looking slightly down towards the computer monitor, your feet flat on the floor, and your legs pointing straight ahead. From this position, you can start working on your hands.

Finding the exact correct height for your hands with your typing posture is a difficult but extremely important task. If the arms are too high or too low, you can stress your tendons and joints, leading to all sorts of debilitating injuries. Good typing postures, on the other hand, can help you release stress and treat conditions you may have. You will be more comfortable and you will stay comfortable for longer. That’s what is so nice about developing a good typing position.

Of course for some people, having good typing posture isn’t enough. I’ve always found that if I don’t get up and take a stretch every hour or so, I get really cramped and uncomfortable. I think it’s just not natural to sit there hour after hour without moving at all. Sure, some people do it, but I don’t believe that the human body was designed for that sort of stress. Move around, shake out some of the tension, and relax. If you can keep your body alert and relaxed, your mind will follow. You’ll have the right attitude to get a lot of work done, and be happier for the effort. It may not start to work immediately, but if you start building good habits you can change everything. You’ll feel better, you will look better, and you will know that you’re taking good care of your back and that your back will take good care of you for years to come. And when it comes down to it, spine health is one of the most important assets you have.

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.

Research suggests that the strength of our core muscles can be linked to good/bad posture. Crunches, which are great core-building exercises, are therefore one of the best exercises to improve posture. Having a strong core helps you maintain a healthy back, which will help your chances of having an overall better health when you get older. Stomach strengthening exercises are one way to improve you posture.

You should, of course, also do other exercises to improve posture and that target muscles in your back as well. Maintaining a balance in back and stomach muscles is important to get the support you need for your posture. One of the more popular exercises, now a day, is to use a balance ball (you can do this at home). The exercise has a very similar to crunches, except that it targets the back and not the front.

• Lay face down
• The ball in the middle of your stomach.
• Keep your knees flat on the floor, while extending your hands forward in front of you.
• Repeatedly let your self down and pull back up using your back muscles

Compound exercises like leg lifts are also great to improve your posture. There are too many leg lift exercises to mention, but just like with the stomach/back balance it is important to exercise both sides of the legs. Two exercises, one for each side will therefore do, and my favourites (at home) are these:

1. Lay on your back and raise your legs in the air
2. Stand on all four, and kick your legs out behind you

For back pain and stress relief, these exercises are great.

 Conclusion

As a final note, there are several exercises that specifically target the back, and help you improve your posture. This last one here is popular among dancers, whom require strong backs, core, and strong postures to be able to perform.

Cat/Cow Stretch

• Stand on your hands and knees
• Alternately flex and arch your back

Now, try some of these exercises and see if they help you improve your posture. Remember to start out slow, and give your self rest between work outs.

Disclaimer: Consult with your physician before trying out any of the exercises above if you are predisposed to back injury.