Poor posture can contribute to a reduction of your backbone’s ability to support your weight. At the heart of your backbone are the deep spinal stabilizers and multifidus muscles, which are the most critical components of the human spine support system. Every time you sit on your workstation for hours every day, or maintain an improper alignment while running errands, you place excess strain on these vital spine muscles.
The multifidus muscles work tirelessly to stabilize and control each vertebral segment. However, poor posture may sometimes force them to dysfunction. This post details the everyday unsupported postural habits, how your poor posture may cause back pain, and more.
Everyday Unsupported Postural Habits
Daily activities usually involve a combination of actions, like sitting, walking, bending, standing, lifting, and lying down. Habits that you can develop while performing these activities include:
- Sitting or slouching on your couch at home or in your office chair.
- Standing for a long period with your body weight concentrated on the right or left leg.
- Vacuuming using one hand and making long movements.
- Bending your back and lifting heavy weights from the floor.
- Sitting on your bed and working on the laptop.
If you’re using one of the above wrong postures, it’s more likely that you’ll have pain in your back. Lack of exercise or living a sedentary lifestyle may cause pain and stress development in your lower back.
How Your Posture May Cause Back Pain
When your body is in an incorrect posture, multiple stress areas can develop inside the muscle tissue, discs, and spinal joints. The stress is normally relieved after the wrong posture is rectified. However, stress may accumulate and slowly weaken the affected area, for instance:
- After you lift a heavy load incorrectly, your lumbar disc may herniate, causing pain in your lower back.
- Reading while you’re lying on your stomach or working from your laptop may cause your hip and lower back to bend backward excessively. The backward bend alters the normal positioning of your lower spinal curve.
- Prolonged sitting causes your back and abdominal area muscles to be strained and cause pain. This may reduce the supply of blood and slowly develop weakness and stiffness in the lower back and trunk.
- A sitting position without support at the back places a forward bend on your spine. This bend places weight on your lower spine discs which may cause herniation. For instance, people who have an exaggerated upper back curve can benefit from understanding Kyphosis. This is a condition that is mostly related to posture and can sometimes be structural.
It takes you minimal effort to maintain a correct posture rather than an incorrect one. For one to change a habitual incorrect posture can take a long time and awareness constantly.
Tips for Supportive Posture
Below are some tips on maintaining the correct posture while sitting, walking, and lifting weights.
Sit On a Supported Chair and Stand Up Hourly
When working from an office chair, always keep your back against your seat, shoulders rolled back, and your head over the spine. Your arms should bend at an angle of 75 to 90 degrees at your elbows.
Keep your legs at a hip distance apart with both your feet touching the floor. If your feet can’t touch the floor, use a suitable footrest. It is also wise to stand up and walk for a while to relieve the pressure from your discs.
Walking Tall
When you’re walking, it is crucial to look straight and keep your head balanced well above the spine. Always keep your spine straight and shoulders relaxed. Ensure to land on your heel and roll forward gently to push the front of your feet. With every step, a smooth and gentle rotation of your spine must be achieved by reaching the other arm forward.
Lift with Care
When you want to lift a load, you need to squat facing the load, keep your back straight, and bend the knees. Hold the load next to your chest and straighten the knees to gently stand up.
When you want to lift a lighter load, support yourself with a counter or table using one hand. Bend down and raise your left or right leg backward to balance, all this while keeping your back straight. Use the other hand for lifting the light load. This method is used when you’re lifting objects repetitively.
How to Know If Your Back Pain Is Caused By Poor Posture
It is sometimes unclear to know if your back pain is caused by bad posture. However, if you’re experiencing back pain and you have bad posture, poor posture is most likely the cause.
One clue that may suggest that you’re having back pain from poor posture is if you stand up straight or sit up tall and the pain goes away or minimizes. Additionally, if you improve your posture, and the back pain lessens or goes away, that’s a good indication of a connection.
Endnote
Your spinal cord thrives in a healthy, and ergonomically stable environment. It is crucial to have proper posture to prevent bodily issues. If you have back pain that does not end or minimize after improving your body posture, it would be wise to book an appointment with a doctor for a correct diagnosis of the issue.
Disclaimer: The content on Wellness Derive is for informational purposes only and not a substitute for professional medical advice, diagnosis, or treatment. Always consult a healthcare provider for medical concerns.
