Working on your posture and strengthening your back and core muscles can help alleviate back pain and reduce your risk of injury. A properly aligned spine with strong muscles to support it is less likely to put stress on your discs and nerves, which can contribute to pain and inflammation. Check with your doctor before performing any back stretches or exercises if you're recovering from a back injury or have a previously diagnosed spinal condition.
Improving Posture
Keep your body aligned, whether standing or sitting to promote good posture. You should be able to draw a straight imaginary line from your earlobe, to your shoulder, hip, knee and ankle. Relaxing your shoulders and back and tucking in your abdominal muscles and buttocks can help you maintain this position. Relax your knees when standing; rigid knees can force your spine out of alignment. Sitting with your back resting against the back of the chair instead of leaning forward can help you maintain good posture. While standing, rest your head, shoulder blades and buttocks against a wall. If your posture is correct you should be able to slide your hand between your back and the wall without much extra space.
Ergonomics
Practicing good ergonomics is a way to help improve your posture and keep your back healthy and strong. Keeping your feet flat on the floor or on a footrest under your desk while working helps keep your hips aligned. Slouching forward while working on a computer may feel natural, but this throws your spine out of alignment. Practice keeping your shoulders back with your elbows at your sides when sitting in front of the computer. Adjust your keyboard and monitor so that you don't have to reach for the keys or tilt your head back or forward to see properly.
Back and Core Exercises
Strengthening your back and core muscles provides more support for your spine and makes it easier for you to maintain proper back posture. If you have a spinal condition or injury, your doctor may order physical therapy to teach you exercises to strengthen your back. These exercises extend and stabilize your spine to provide pain relief and condition the muscles. Spine-Health online recommends doing three to five repetitions of back-strengthening exercises at least four times per week for most patients. Lying on your stomach and raising alternating arms and legs helps work the muscles in your back, as does curling your spine like a cat while on all fours. Your abdominal muscles also help support your spine; strengthen them through traditional exercises, such as crunches or pelvic tilts where you lie on your back on the floor with your knees bent and slowly curl your pelvis so that the small of your back presses into the floor. Engaging in regular, low-impact exercise can help relieve back pain and promote a healthier spine.
Considerations
While practicing good posture won't cause you any harm, it's important to check with your doctor before beginning any strength training, stretching or exercise program, particularly if you have a previously diagnosed spinal condition. Be gentle when stretching or exercising your back and take at least a full day off in between strength-training sessions to allow your muscles to rest. Overworking your back and core muscles can lead to further problems.
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