Good posture has been linked to improvements in mood, confidence, and self-esteem, but did you know it can also help to alleviate back pain? In this post, we’ve highlighted some common bad posture habits, explored the link between bad posture and back pain, and provided some actionable tips for improving both:
Common Bad Posture Habits
Slumping, slouching, and spending hours looking at your smartphone can contribute to misalignments in the spine, as can prolonged sitting, regularly lifting heavy objects, wearing high heels, and many other factors.
Below are some specific bad posture habits that may lead to neck pain, middle back pain, and/or lower back pain over time:
- Poking the chin forward
- This is especially common when sitting at a computer workstation that is not ergonomically optimized.
- Hunching the shoulders/upper back
- Rounding the shoulders forward can be associated with aging, arthritis, spine injuries, and various other conditions.
- Tilting the neck forward beyond the body’s vertical midline
- Sometimes referred to as “tech neck” or “text neck“, this posture is common among people who spend a lot of time using electronics like computers, tablets, and phones.
- Standing with body weight primarily on one leg
The Connection Between Poor Posture And Chronic Pain
Poor posture can cause imbalances in the way the spine’s loads are dispersed and lead to increased pressure in certain areas over time. Tissues and structures frequently weakened or damaged by poor posture include:
- Muscles and ligaments
- Spinal joints
- Intervertebral discs
- Nerves
Let’s take a closer look:
Muscle Strain And Fatigue
Uneven strain on the muscles and ligaments of the back can lead to muscle fatigue, tightness, and pain over time.
Disc Compression
Disc compression caused or exacerbated by poor posture can lead to issues such as disc herniation and/or pinched nerves.
Increased Pressure On Joints
Pressure on the spinal joints caused by misalignments stemming from bad posture can lead to symptoms such as pain, inflammation, and joint degeneration.
Tips To Improve Posture
It may seem daunting to re-train your body how to stand, sit, move, and sleep, but the rewards can be significant in terms of reducing pain and increasing quality of life.
Consider beginning with these simple changes:
Stand And Sit With Postural Awareness
Whether you’re at work or on the go, focus on keeping your back long, your head centered over it, your shoulders rolled back, and your shoulder blades down.
Regular Stretching
Consistently stretching tight muscles can help to realign the spine. Consider adding gentle chest, neck, and hamstring stretches to your daily routine.
Strengthen Core Muscles
Build core strength with exercises that target the abdominal muscles and help support and provide stability to the spine.
Stand And Move
Get up at least once every 30 minutes for a movement break during sedentary work (consider setting a timer for this purpose). Investing in a standing desk can also help support good posture and spine health over the long term!
New Jersey Spine Institute Offers Non-Surgical And Minimally Invasive Solutions
Experiencing back pain and suspect that poor posture may be a factor? The highly qualified and experienced team of specialists at the New Jersey Spine Institute is ready to partner with you on your journey to better posture and pain-free living.
Contact us today to schedule an initial consultation and learn more about our cutting-edge non-surgical and minimally invasive treatment options. We look forward to meeting you!