Poor posture is a common problem for many people. Incorrect standing and sitting positions and long hours spent hunched over in front of a computer or steering wheel can cause pain due to poor posture. Fortunately, you can perform exercises to improve your posture and reduce pain.
Causes
Poor posture stems from a variety of factors. Usually, poor posture is the result of repetitive stress or postural faults, according to manual therapist Vincent Lee on his website Posture.com. Repetitive stress includes activities such as hunching over in front of your computer, slouching on the couch in front of the TV or carrying heavy objects or children. Postural faults refer to habits and structural problems that may be hereditary or developed due to poor posture. Regardless of the cause, poor posture causes pain because your muscles must overwork to keep your body upright and in alignment. Poor posture causes back pain, but back pain can also cause poor posture.
Common Posture Errors
Some of the most common postural errors that result in pain in the lower back are swayback, occurring due to an increase in the inward, forward curve in your lower back; and flattened back, a decrease in the inward, forward curve in your lower back. Common poor postural habits that cause pain in the upper back and neck include rounded shoulders, which increase the outward curve in your upper back, and a neck forward position, where your head hangs down and your neck rounds forward.
Posture Support
You can purchase a variety of products to improve your posture and provide postural support. Back support braces and posture aids correct improper postural habits like rounded shoulders and upper back and the head-forward position. A McKenzie lumbar roll provides support to the lower back when you are sitting or lying down, reducing pressure in your lumbar discs. Cervical rolls help support your neck and reduce neck pain when lying down or sleeping.
Posture Improvement Tips
You can perform specific exercises and take certain measures to improve your posture and reduce the pain associated with poor posture. Practice taking breaks when sitting for long periods of time. Conversely, if you must stand for prolonged periods, take a seated break every hour or so. When sitting, stretch your neck from side to side and roll your shoulders every 20 minutes to prevent cramping and stiffness. Perform exercises that stretch and strengthen your upper and lower back, such as yoga or ballet movements.
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