We generally ignore our posture issues but poor posture can stress your spine which causes back pain. There are several problems related to wrong posture but we can easily avoid such issues if we follow simple tips for right posture.

Postural Stress

Poor posture stresses your spine, ligaments are over-stretched, muscles tire and joints and nerves are put under pressure.

Muscle Strains

Minor back muscles strains quickly and improve on their own, but more severe strains will need physiotherapy treatment to relieve pain and promote healing

Ligament Sprains

Stretching ligaments too far or too quickly makes them tear and bleed into surrounding tissues causing swelling and pain. Motor vehicle and sporting accidents are common causes.

Disc Problems

Discs are anchored to the vertebrae, above and below, so they cannot ‘slip’ out of place. They can wear down with age, but most disc problems arise from injury. Discs can bulge(prolapsed), herniated or even rupture.

Sciatis

Vertebral and facet joints can be affected by arthritis, causing degeneration and inflammation within the joint and the growth of bony spurs on the edges of the vertebrae.

Muscle Weakness

Your back is a complex system of interlocking components:

• Vertebrae are the bones that make up the spinal column
• Discs separate the vertebrae and act as shock absorbers.
• Facet joints  between the vertebrae guide spinal movement
• Ligaments hold the vertebrae together
• Muscles are attached to the bones.

Tips to Help you Move Well and Stay Well

Lifting

With our feet shoulder-width apart, bend at the hips and knees. Grip the load firmly and hold it close to your body, tighten your stomach muscles and use the strong muscles of your legs to lift. Keep your back as straight as possible, and gently breathe out. Avoid twisting – turn by using your feet, not your back.

Standing Posture

Think tall: Chest lifted, shoulders relaxed, chin tucked in and head level. Posture should be stable, balanced and relaxed. When sitting, walking or standing.

Sitting

Don’t stay seated for too long, ideally no more than 20 minutes. Stand up, stretch and walk around. The right back support also helps. Ensure that your workstation and computer are correctly positioned.

Exercise

Stay in shape – healthy body-weight is less strain on your back. Your physiotherapist can show you how to keep your back flexible and strong with correct back and abdominal exercises.

Driving

Good support from your car seat will prevent back pain. If you need more lower back support, use a lumbar roll or a rolled up towel.

Sleeping

Your mattress should be firm enough to support your natural shape.