Being mindful of your posture can enhance both your appearance and well-being.
Back pain is a common occurrence for many of us, stemming from various causes such as sports injuries, accidents or scoliosis. However, typically, upper or lower back pain occurs due to regular daily activities, like sitting at a desk or lifting. These repetitive activities can result in muscle tightness and tension, leading to episodes of backache. There are preventative measures that can be implemented, such as maintaining physical fitness and a healthy weight. But one of the most effortless ways to prevent back pain is by paying attention to your posture.
Maintaining good posture not only helps in preventing back pain but also enhances your general wellbeing and physical appearance. In contrast, poor posture is a contributing factor to back pain and can have a negative impact on the location and operation of the organs in your abdomen, hinder breathing and oxygen absorption, cause headaches, and potentially affect your emotional state.
The basics of posture
When one stands, sits or performs activities such as reaching, lifting, pulling or bending, the position in which they maintain their body is referred to as posture. Proper alignment of the vertebrae is ensured when one possesses good posture. (Refer to illustration)
Maintaining proper alignment
Maintaining good posture entails achieving equilibrium and alignment of cervical, thoracic, and lumbar curves, while ensuring that the weight is evenly distributed across both feet. Vertical alignment of the ear, top of shoulder, hip, knee, and ankle should be apparent when standing.
There are three natural curves in the back: a cervical curve which slightly curves forward in the neck, a thoracic curve which slightly curves backward in the upper back, and a lumbar curve which slightly curves forward in the low back. When these curves are properly aligned, the body weight is evenly distributed, and the spine, shoulders, hips, knees, and ankles are in balance. This results in less stress and strain on ligaments, muscles, and joints and a lower risk of neck, shoulder, and back pain. Poor posture can be identified through physical features such as a potbelly, rounded shoulders, and a forward head position where the neck and chin are jutted out.
Assess your posture
The American Physical Therapy Association recommends various methods to determine whether you require a comprehensive assessment from a physical therapist to rectify your posture. To begin, stand with your back against a wall and your heels about three inches away from it. Put one hand flat against the back of your neck with the back part of your hand against the wall. Place your second hand against your lower back, with the palm facing the wall. If you can move your hands forward and backward by more than one or two inches without difficulty, then you may need to realign your posture to reinstate the usual curves of your spine.
Assuming a standing position in front of a full-length mirror, maintain a straight head with level ears, and assess your shoulder symmetry. Check for equal spacing between your arms and sides and level hips. Keep your kneecaps pointed straight ahead with relaxed knees as locking them can result in hyperextension, which leads to low back pain. Ensure your ankles are straight too; rolling in can cause foot and ankle discomfort, poor alignment, and affect your knees, hips, and back.
Help yourself to good posture
With the use of visualization and a handful of simple workouts, your posture can be enhanced.
Visualize an image of perfect alignment in your body, with a vertical straight line passing through your ears, shoulders, hips, knees, and ankles. Envision a robust cord attached to your breastbone, steadily pulling your chest and rib cage upwards, rendering you taller. Maintain levelness in your pelvis; do not let your lower back sway. Picture stretching your head towards the ceiling, creating more space between your rib cage and pelvis. Instead of standing like a soldier at attention, imagine yourself as a graceful ballerina or ice skater.
Perform a chin tuck exercise by sitting in a chair with your feet planted firmly on the ground. Ensure that your shoulders are relaxed and lowered, and maintain an upright head posture. Bring your chin towards your neck and hold for a count of five before releasing. Repeat this process ten times. To aid your head’s movement, gently press two fingers against your chin.
Perform a shoulder blade squeeze exercise by sitting up straight on a chair and placing your hands on your thighs. Maintain a leveled chin and keep your shoulders down. Gradually pull your shoulders backward and squeeze your shoulder blades tightly. Hold this position for five seconds, before releasing. Repeat this sequence about three to four times.
Perform an abdominal pull-in exercise while standing or sitting. Inhale, then slowly exhale for a count of five while contracting your lower abdominal muscles inwards towards your spine. Relax and breathe normally before repeating several times.
Stretch your upper body by standing in front of a corner and raising your arms while placing your hands flat against the walls. Keep your elbows at shoulder height and put one foot ahead of the other. Lean your body towards the corner while bending your forward knee and exhaling. Make sure to keep your back straight and your chest and head up. You should feel a pleasant stretch across your chest. Hold the position for 20-30 seconds and then relax.
Perform the arm-across-chest stretch by lifting your right arm to the level of your shoulder while positioned in front of you, bending your elbow, and keeping your forearm parallel to the ground. Utilize your left hand to grip your right elbow and gradually pull it across your chest, experiencing a stretch in your right shoulder and upper arm. Maintain this for 20 seconds, then rest both arms. Engage in the same sequence on the opposite side, completing the routine three times on each side.
Incorporate these exercises involving imagery and posture into your daily routine. Consider identifying a useful cue to aid in recall, such as performing them when you stand up from your desk to stretch, or just before taking scheduled breaks and meal times. Gradually, it will turn into a regular practice.
How to Tell If Your Spine Is Misaligned, and What to Do About It
Symptoms of spine misalignment
The vertebrae, a series of bones that run from the skull base to the pelvis, form the spine, which is responsible for providing firmness and assistance to the upper body.
In addition to stabilizing your back, your spine also has an impact on other parts of your body and any misalignment can have consequences beyond just the back.
There could be indications that your spine is misaligned including:
- chronic headaches
- lower back pain
- neck pain
- knee pain
- hip pain
- frequent illnesses
- excessive fatigue
- numbness or tingling in the hands or feet
- one shoe that wears out before the other, due to walking abnormalities
Risk factors of spine misalignment
In addition to mild pain and discomfort, misalignment of the spine can lead to more serious problems. Being at a higher risk of such issues is possible when the spine is not properly aligned.
- chronic pain
- joint stiffness
- slouched posture
- reduced range of motion
- decreased mobility
- discomfort when sitting, standing, and laying down
- permanent joint and bone deformities
- broken bones, especially in the spine
- respiratory issues
- sciatica
Treatment for spine misalignment
Correcting spine misalignment demands a continuous commitment since it occurs gradually. Becoming more conscious of your spine alignment and incorporating regular exercise and stretching into your routine is a way to get started.
If you have severe spinal issues, seeking medical care or undergoing surgery may be necessary. It is recommended that you consult with a doctor to determine the most suitable approach for your condition.
Exercises and stretches
Most Americans spend the majority of their work and leisure time seated, which can worsen back pain, cause bad posture, and eventually affect spinal alignment.
Exercise and stretching can be effective in reversing such effects.
Walk and stretch
To alleviate the negative impact of sitting, it is recommended to take periodic walking breaks during the day to relieve tension from your sit bones and lower back.
You can incorporate quick walks into your daily routine by scheduling them before work, during your lunch break, and after dinner.
To maximize the benefits of your walk, take note of these helpful tips:
- Before you start, make sure your head and shoulders are in a straight line with your hips and legs.
- Roll your shoulders up and then back so that you aren’t shrugging forward.
- Walk only as fast as you can maintain a good posture — if you slouch at any point, you’re better off taking smaller strides.
Plank
Fitness instructors, physical therapists, and chiropractors all advise doing planks. Proper execution of this exercise can enhance the strength of your back and abdomen’s core muscles, reducing unnecessary strain on your spine.
Executing a traditional plank exercise consists of the following steps:
- Position yourself onto your knees and your forearms, making sure that your elbows are in line with your shoulders.
- Step your legs back so that you’re on your toes, keeping the pressure in your heels as you tighten your glutes and abdomen. Keep your shoulders back and your chin slightly down.
- Hold this pose for 30 to 60 seconds at a time.
- You may also practice a variation called a high plank, which is done on your hands instead of your forearms.
Cat-cow pose
It is highly probable that you have performed cat-cow poses in a yoga session, which aids in stretching the spine and relieving pressure from the shoulders and lower back.
Performing a cat-cow exercise involves:
- Come onto all fours, with your hands and knees bearing equal weight. Start with a neutral spine.
- As you inhale, look slightly up and drop your abdomen toward the ground.
- As you exhale, bring your chin toward your chest and bring your belly button toward your spine.
- Repeat as often as you’d like, making sure that you move with your own breath.
Swap your office chair for a stability ball
Consider using a stability ball as a substitute for a chair to promote ideal spinal alignment throughout the day. If you’re contemplating using a stability ball chair:
- Start out by sitting in it 15 to 20 minutes at a time, two to three times per day.
- Bring your belly button in toward your spine to contract your core muscles.
- Sit up tall with your shoulders back and your feet planted firmly on the ground.
Chiropractor
A medical practitioner who focuses on the musculoskeletal and nervous systems, particularly the spine, is called a chiropractor.
A spinal adjustment, also known as spinal manipulation, is a popular chiropractic technique where the chiropractor manually adjusts joints and tissues to decrease discomfort and swelling. During the procedure, the patient will lay down and an activator may also be employed.
After undergoing consistent chiropractic adjustments for an extended duration, there could be potential enhancements in your spine alignment, as well as increased overall mobility.
Apart from performing spinal manipulation, chiropractors might also instruct you on mobility routines, such as planks, that can reinforce your core muscles. Furthermore, they can provide you with nutritional guidance and other recommendations for maintaining a healthy lifestyle.
Surgery
If exercise, medication, and spinal adjustments have proven unsuccessful, opting for surgery may be worth considering.
When there is spinal misalignment, corrective surgery may be an option to consider.
- nonsurgical methods have failed to improve severe pain
- there are neurological symptoms
- symptoms have become rapidly progressive
- quality of life is affected
Spinal fusion surgery is frequently utilized to correct misalignment, whereby screws and rods are utilized to fuse the spine in the proper position.
Do spine alignment devices work?
There are many devices that assert providing “fix” to your spinal alignment at home without consulting a doctor.
Compression wear, posture pumps, and inversion tables are some examples that may provide temporary relief from pain but may not be effective in correcting spinal alignment in the long run.
TENS machines can offer brief respite from pain, but they do not fix problems with spine alignment and are available for purchase at nearby drugstores.
Your sleeping posture is another factor to take into account. Although sleeping on your back is ideal for your spine, it may not be practical if you suffer from snoring or sleep apnea.
Sleeping on your side with a pillow between your knees is recommended, but it is not advisable to sleep on your stomach as it can be harmful to your spine and neck.
Opting for an appropriate mattress can be beneficial for your back. A mattress that has a medium-firm texture can lend support to your joints while preventing them from sinking too low. Additionally, putting towels and seat cushions on your chair can furnish adequate support for your hips and lower back.
