|  | Conditions Treatments | Back Pain

Postural Back Pain

Back pain is a seriously debilitating condition that accounts for nearly 150 million lost work days each year. A lot of back pain is nonspecific, meaning there is no cause for the pain, such as osteoporosis or a pinched nerve. But one of the key contributors to back pain is poor posture. Here are some of things to be aware of so that you can avoid pain as a result of poor posture.

  1. Your Back

    • The central component of your back is your spine. This is a phenomenally designed set of bones, ligaments and muscles that allow humans to walk upright. The bones of the spine are called vertebrae and are cushioned by inter-vertebral discs to cushion stress and strain on the bones. Within the spine is your spinal cord, which is the highway for nerve conduction to your extremities, bladder and bowels. Good posture is integral to reducing stress on the spine and the likelihood of injury.

    Bad Posture

    • We often think of bad postures as simply being slouched shoulders hunched over your chest, but that's not its only manifestation, as positioning that is off by mere millimeters can cause improper posture and lead to extreme pain. By standing in front of a mirror, you'll be able to determine whether you have good or bad posture. If your toes are pointed inward or outward, or one side of your hip is slightly higher than the other, then you have problems with your posture.

    Improve Posture

    • If you have bad posture, achieving good posture requires physical effort. You must strengthen the muscles that are not pulling your torso upwards as they should. The best way to improve posture is through abdominal and lower back exercises and shoulder shrugs. You should also do stretching, yoga or Pilates to lengthen the muscles, tendons and ligaments of the spine and release the stress on it.

    Posture in Activities

    • Many people have good posture but have bad posture habits when doing specific activities, such as when lifting objects. Lifting with your legs instead of bending your back and lifting will place the stress on your quadriceps, which are much more prepared for heavy lifting compared to the small muscles supporting the spine.
      Working at a computer is another problem situation, as people tend to slouch or use a keyboard that is in a position that adds stress to the back. Make sure you sit up and face the monitor directly with your feet comfortably on the floor to help you maintain good working posture. New mothers may also develop poor posture by balancing their baby on their hip while doing household chores.

    Reducing Back Pain

    • Improving your posture will greatly reduce much of your back pain and will help prevent it from developing into a more serious condition, such as a herniated disc or pinched nerve. In addition to working to improve your posture while you work, walk and do other activities, make sure you have adequate support for your spine when you sleep. Use a body pillow or keep a pillow under your knees to support your spine. This will help you sleep better while helping improve your overall back health.

Back Pain - Related Articles