If you have a sedentary lifestyle, and spend hours daily in a seated position, you are likely to experience a gradual weight gain. Also, if your posture is out of alignment while you are seated or standing, you may develop pain in your back and neck. The combination of gaining weight and poor posture puts a painful burden on your spine, as well as your weight-bearing joints. Consult with your health care provider to determine the causes of your pain.
Sitting
It is important to maintain proper body alignment while you are sitting. If possible, choose office chairs that have built in lumbar support for your lower back. If you work with a computer, position your chair close enough to the computer so you can see the monitor without leaning forward. Place your feet on the ground, with your knees even with your hips. Your back should be straight, and your shoulders should be relaxed and not rounded. Your neck should be straight and your chin should be tucked in slightly.
Standing
According to Chiropractor John Schubbe, when standing properly, you should be able to draw a straight line from your ear lobe, through your shoulders, hips and knees, down to the middle of your ankle. Slouching causes the body to go out of a balanced alignment. Over time, the body's attempt to maintain balance, creates painful stress on ligaments and muscles. While standing, your feet should be parallel and your weight should be equally balanced on both feet. By standing erect with your head and shoulders back and relaxed, you maintain a healthy inward curvature of your spine, at the base of your neck. Failure to maintain this curvature, can stress muscles and cause neck pain.
Gaining Weight
When you gain weight, particularly in the abdominal area, you create an unhealthy distribution of your weight. Too much weight in the stomach area causes undue stress on the muscles and ligaments of the lower back. For this reason, women during pregnancy, frequently experience back pain. Gaining weight also increases the burden on weight-bearing joints, such as the hips and knees. The extra burden can cause pain when connective tissue, such as cartilage and ligaments, deteriorate with time. If you are already experiencing joint pain from other causes, such as arthritis, gaining weight will aggravate the problem.
Prevention
By adopting some healthy habits, you can help prevent the pain associated with weight gain and poor posture. A regular aerobic exercise program can help you maintain a healthy weight. Performing back and abdominal exercises will strengthen the core muscles that help support your spine. If you work while seated, get up and take frequent walks. Carry a lumbar support cushion with you, and keep one in your car to use while driving.
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