Are you slouching at your desk, hunching over your phone, or curling up on the couch for hours? If so, you’re not alone. Poor posture is a common problem that can lead to many issues, including chronic lower back pain. Poor posture causes unnecessary strain on your spine, weakening the tissues and ultimately causing discomfort.
In this blog, we will discuss how poor posture can result in back pain and offer practical tips for improving posture and alleviating discomfort.
Some Common Unsupported Postural Habits
You do a combination of daily chores, such as walking, sitting, standing, bending, lifting, or lying down. Some common habits that you may develop while performing these actions include:
- Slouching or sitting slumped on your office chair, couch or sofa
- Lying on your belly while reading or using a laptop
- Hunching forward while doing dishes or weeding your garden
- Walking in a hunched manner
- Standing on the support of one leg
- Lifting heavy objects off the floor by bending
If you happen to do any of these actions combined, they are likely causing you lower back pain. A sedentary lifestyle that lacks physical activity can also cause more stress and pain to develop in your lower back.
How Does Poor Posture Cause Lower Back Pain
If you have a bad posture, several areas of your body may develop physical stress, including muscle tissue, spinal joints, and discs.
- Hunching while sitting or standing for long periods can strain your back, core, and abdominal muscles, leading to pain, stiffness, and weakness. It reduces blood flow to these muscles and can cause long-term issues.
- Sitting without support puts a slight forward bend on your spine. Over time, this can pressure the lower discs in your spine, leading to herniation.
- Using improper lifting techniques can also cause a disc in your lower back to herniate, resulting in pain in your back and legs.
- Working on a laptop or reading while lying on your stomach can force your lower back and hips to bend backward too much, damaging the natural curve of your spine.
How To Improve Body Posture To Ease Lower Back Pain
There are many reasons that could contribute to lower back pain. If wrong posture is the cause of your pain, here are a few tips to avoid that!
Walk Tall
When walking, keep your head up and balanced above your spine. Keep your back straight and shoulders relaxed. Step with your heel first, then roll smoothly onto the front of your foot. For each step, gently rotate your spine by swinging the opposite arm forward.
Sit With Support
If you work in an office chair, sit perpendicular to your screen, head over your spine, shoulders rolled back, and blades down. Your legs should be hip-distance while lying flat. While these are some simple tips, you can invest in a special pillow that aids in maintaining a good working posture. Aim to get up every hour to relieve pressure on your discs.
Lift Carefully
To lift a heavy object, don’t bend directly. Instead, squat down before the object by keeping a straight back and bent knees. Hold the object close to your chest while you attempt to stand up.
Exercise
Lastly, keeping your body in motion is the best way to get used to maintaining good posture. In the long run, certain exercises help you alleviate pain and discomfort in your lower back.
Overall Insight
Poor posture is a leading cause for lower back pain. It can be caused due to hunching, slouching or a sudden strain. However, you can alleviate discomfort by some easy and consistent posture changes. If the pain is chronic and persists over a long time period, seek medical assistance from board certified doctors at Genesis Pain Clinic or dial us at (913) 871-9888 for an appointment.