Poor posture, whether sitting or standing, can lead to back pain, neck pain and fatigue. Maintaining a slouched or scrunched posture over time can create joint and ligament problems as well. Learning to identify and practice good posture can help relieve pain and keep your spine and muscles healthy.
Identification
Identifying poor posture is the first step in correcting it to help relieve pain. While slouching may seem comfortable, it strains your spine, shoulders and muscles. If you find your shoulders hunched forward when standing or sitting, you are creating an imbalance in your spine. Sitting in a chair that does not provide firm back support can also lead to poor posture. Tilting your head to cradle a telephone, carrying a backpack or heavy bag on one side of your body and wearing high heels or footwear without proper arch support all promote poor posture.
Causes
Pain from poor posture originates from abnormal stress and strain on your spine and joints. When you slouch forward, your spine moves from its normal "S" shape to a "C" shape. This change in position puts additional pressure on your spine, especially in the lumbar region where many people experience back pain. Over time, poor posture can break down your discs and joint tissue. Constricted blood vessels and pinched nerves are often responsible for back pain and can be prevented in some cases by practicing good posture.
Prevention
While not all back pain is caused by poor posture, you can often prevent pain by being conscious of your posture throughout the day. When standing, keep your spine straight and your feet slightly apart. Your head should be in line with your spine so that if you stand with your back facing a wall, your head, shoulders and bottom are touching the wall. When sitting for extended periods, try to use a chair with lumbar support that conforms to your lower back. Keep your feet on the floor with your knees even with your hips and hold your neck and spine in a straight line.
Lifting heavy objects using your knees and legs instead of bending forward can help reduce strain on your spine. If you have the option of pushing an object instead of pulling it, you can use your legs for leverage more efficiently, preventing avoidable strain on your back.
Considerations
Practicing good ergonomics while working and driving is extremely important in preventing back pain that results from poor posture. Change positions frequently if you suffer from back or neck pain. According to Northwestern Health Sciences University, the body can only handle being in the same position for 20 minutes at a time. If you work in an office, take frequent breaks to move around and stretch gently. Make sure your computer monitor is eye level when sitting in the proper position and keep your keyboard and mouse within easy reach so that you do not have to lean forward to work.
Warning
Proper posture is especially important if you have arthritis or spinal problems. Talk with your doctor about ways to improve your posture and other things you can do to help relieve pain. Many people benefit from physical therapy to help them identify and correct poor posture. If you have a spinal condition or injury, never attempt to move your spine into positions that are painful or uncomfortable without checking with your doctor first.
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