According to the American Chiropractic Association back pain plagues 80 percent of people at one point during their lifetime. Poor posture strains muscles and puts unnecessary stress on the spine contributing to back pain. Posture refers to the position in which our body is held. Correcting bad posture is an easy and effective way to minimize back pain.
Contributing Factors
The American Chiropractic Association identifies several factors that can contribute to poor posture which in turn leads to back pain. These include weak muscles, pregnancy, stress, excessively tight muscles, obesity, high-heeled shoes, improper ergonomics at work, and unhealthy sitting and standing habits. By correcting these issues the body can be trained to maintain proper alignment.
Identifying Poor Posture
Posture awareness will help to spot areas that need improvement. John Schubbe, DC, states that while maintaining good posture it would be possible to draw a straight line from the earlobe, down through the shoulder, hip, knee and midline of the ankle. There is also something called the "wall test" that can help draw attention to flawed posture. The Global Spine Network states to stand with the back of the head and buttocks touching the wall. Heels should be six inches from the wall. Check the distance between lower back and the wall and the neck and the wall. Excellent posture is demonstrated if there is no more than one to two inches between the lower back and the wall and two inches between the neck and wall.
Improving Standing Posture
Maintaining proper posture while standing can help alleviate and prevent back pain. The Mayo Clinic recommends the following tips for maintaining proper posture while standing. Shoulders should be back and relaxed, chest should be held high, abdomen and buttocks should be pulled in, and feet should be kept parallel with weight distributed evenly on both feet
Improving Sitting Posture
Proper posture while sitting is also necessary to avoid potential back problems. The Mayo Clinic recommends the following tips for maintaining proper posture while sitting. Both feet should rest flat on the floor with knees kept level with hips, back should be firmly against the chair, stretch top of the head toward the ceiling and tuck chin slightly, upper back and neck should be straight, and shoulders should be kept relaxed.
Significance
Failure to identify and correct poor posture can lead to permanent painful conditions. Jeanne Markusic, physical therapist with the Cleveland Clinic outlines structural changes that can occur due to the stress of poor posture. These changes include degeneration of disks and joints, lengthening and shortening of supportive ligaments and muscles, and wearing of cartilage. Pain can result from these changes. It is never too late to correct poor posture and body mechanics. Altering posture can minimize current pain and prevent future flare ups.
