Improve Your Posture to Improve Back Pain

In Health & Wellness, Injury Prevention, Injury Recovery, Joint Pain, Physical Therapy, Therapist's Thoughts by Advance TherapyLeave a Comment

When you practice good posture, your body is placed in a position where there is less strain on the ligaments and supporting muscles. Good posture is essential during standing, walking, sitting and especially when lifting weights. Improve your posture to improve back pain!

Benefits from good posture:

  • Keeps bones and joints properly aligned.
  • Slows down wear and tear of joint surfaces (less chances of arthritis)
  • Less strain on muscles and ligaments
  • Improves muscle efficiency, therefore decreasing muscle fatigue
  • Prevents back and neck pain

How to improve your posture:

  • Imagery: Imagine having a cord pulling the top of your head upward, making you taller. Try to stretch your head towards the ceiling, opening your rib cage – avoid standing on tiptoe. 
  • Shoulder blade squeezes: While sitting upright, resting your hands on your thighs, relax shoulders and squeeze both shoulder blades.
  • Open chest stretch: Stand facing a corner with both arms raised. Maintain both elbows at shoulder height. Place one foot in front of the other and gently lean forward while exhaling. Hold position for 30 seconds.

When lifting weights: 

  • Ask for help when lifting more than 30 pounds or awkward objects.
  • Make sure to have firm footing and a clear path.
  • Bend at your knees and hips while maintaining your back straight
  • Maintain a wide stance, stay close to the object you are trying to pick up and tighten your stomach muscles.
  • Avoid twisting and only move your feet forward while you are carrying the heavy object. 
  • Keep objects close to your body at all times.
  • To put an object down, follow initial positioning. Bend hips and knees and not from your waist. 

Improving your posture to improve back pain is often as easy as a little thought and some simple stretches. If these suggestions do not improve your pain, or you need a little more support, physical and occupational therapy can help!

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