If you suffer from back pain from long time, you may adopt an abnormal poor posture to get relief from back pain.
If you are getting below described symptoms, you must need to work on your posture.
- If back pain worsens at certain times of day or week
- It worsens after sitting on office chair or in front of computer
- Whether pain goes away after switching other positions
The following guidelines should be followed to improve posture, especially for people who sit continuously for many hours.
- Identify the warning signs of back pain caused by poor posture
- Keep the body in one plane while sitting in an office chair and while standing
- Get up and move
- Regular exercise to gain good posture and to prevent injury
- Wear supportive footwear when standing
- Avoid overprotecting posture
- Stand and walk with correct posture
- Sit with support
- Lift and carry carefully
While sitting in an office chair, take benefit of the chair's features. Sit up straight and keep the ears, shoulders, and hips in one vertical line. Any prolonged sitting position can be tiring. Shifting forward to the edge of the seat with a straight back can be tried for some time. When standing, distribute your body weight uniformly to the front, back, and sides of the feet. Don’t stand by putting pressure on single side.
Take a break from sitting in an office chair every half hour for at least two minutes to stretch, stand, or walk.
Regular exercise such as specific muscle strengthening exercises will help the muscles surrounding the back to stay strong. It may help you to prevent damage during future injuries.
There are also specific exercises that will help maintain good posture.
Don’t wear high-heeled shoes regularly. It may affect your spine alignment. Wear the shoes which are best comfortable to you.
For those who already have some back or neck pain, it's a normal tendency to limit movements to avoid annoying increased pain.
It's easy to forget about posture when you're talking with others or on the phone, or doing other activities. Keep remember and maintain posture.
The act of sitting requires an unbelievable amount of muscular attempt to keep your body erect. And that time to keep perfect sitting posture is truly important. Use the back support always while sitting in a chair instead of leaning forward.
When you are going to lift any weight, don’t make hurry. Lift slowly and put slowly without hurting your back, because a small mistake can give u lifelong pain.
