How Can Poor Posture Result in Back Pain?

woman-with-back-pain

Most of us have likely experienced back pain at some point, but few know what actually causes back pain. Back pain is generally caused by repetitive daily activities, such as slouching at your desk every time you type. Posture is the way that you hold your body when sitting, lying down, bending, standing, etc. So, how can poor posture result in back pain, and what can be done to prevent or mitigate it? Read on to learn more.

Main Causes of Poor Posture Back Pain

Poor posture can result in back pain, so it is important that you practice correct posture to reduce strain on your muscles. You can also cause back pain by adding additional weight to your spine, such as wearing a heavy backpack, carrying too much in your purse, and constantly carrying heavy objects with incorrect posture. Fortunately, there are a few easy tips to try if correct posture doesn't come naturally to you.

Poor posture can cause back pain in a variety of ways such as:

  • Not lifting heavy objects the correct way which can herniate your lumbar disc.

  • Sitting for a long period of time without proper back support that can bend the spine.

  • Hunching over while sitting or standing can put strain on your abdominal, core, and back muscles.

Practicing Good Posture Can Reduce Back Pain

Being aware of your body can prevent back pain due to poor posture. You may be accidentally practicing bad posture just by doing everyday activities. Figuring out when and where you slouch can help you reduce poor posture back pain.

Some activities where you may be practicing poor posture can be as innocent as watching television, walking, or developing bad sitting habits. Even using your cell phone can cause back pain if you're bending your neck down to look at it. Pay attention to your body's position and whether or not you experience any discomfort in your back.

Staying Active

While simply working out can improve back pain due to poor posture, there are specific kinds of exercises that can help you faster. Try engaging in workouts that focus on body awareness, such as pilates, yoga, and tai chi. Choose workouts that strengthen your upper back, shoulders, and core.

Stretches to Prevent Back Pain from Poor Posture

You can help improve your posture by doing simple stretching exercises for as little as ten minutes a day. Be aware of your body and its position, making sure to correct your posture along the way. Some simple stretches to try include the child's pose, cat-cow, and high plank.

Child's Pose

Practicing the child's pose can reduce back pain due to poor posture by lengthening your glutes, hamstrings, and spine. 

Here's how to do the pose:

  1. Start by sitting on your shins with your knees together. Make sure your big toes are touching, and your heels should be out to the side.

  2. Bend forward at your hips with your hands in front of you.

  3. Lower your hips back down to your feet, using a pillow under your thighs if you need extra support.

  4. Place your forehead on the floor, turning your head to the side.

  5. You can either extend your arms or place them on either side of your body.

  6. Stay in this pose for a maximum of five minutes and breathe deeply.

Cat-Cow

The cat-cow pose helps promote blood circulation while also relieving tension in your shoulders, neck, and torso. 

To do the cat-cow pose:

  1. Drop down to your hands and knees, distributing your weight evenly.

  2. Look to the ceiling, inhale, and then drop your stomach down to the ground and extend your spine at the same time.

  3. Arch your spine toward the ceiling and exhale while tucking your chin into your chest.

  4. Continue this movement for at least a minute.

High Plank

Doing the high plank stretch can help reduce stiffness in your body, relieve pain, and help strengthen your core and back for good posture. 

Here's how to do a high plank:

  1. Position yourself on all fours, keeping your legs straight, heels lifted, and raising your hips.

  2. Your back should be straight, and you should focus on your abdominal, leg, and arm muscles.

  3. Lengthen the back of your neck and look down at the floor. Your chest should be open, and your shoulders should be back.

  4. Hold the pose for up to 1 minute and then repeat if desired.

Can a Zero Gravity Chair Reduce Back Pain Due to Poor Posture?

One of the benefits of a zero gravity chair is its zero gravity position, which keeps your feet elevated higher than your heart. Reclining in this position evenly distributes your body weight and can help reduce pressure on the spine. Using a zero gravity chair for back pain can also help with muscle tension and may remove some pressure from the sciatic nerve.

Using Heat Therapy for Poor Posture Back Pain

Using heat therapy for back pain is an effective way to relieve symptoms of back pain due to poor posture. Using heat therapy in the lower back area for a maximum of 15 minutes a session can help provide back pain relief. Heat therapy can also reduce inflammation, improve circulation and blood flow, and provide aid to muscle spasms in your back.

A zero gravity chair is good for back pain at home with its heat and massage features. Heat therapy is usually used on the lower back right before a physical therapy session, exercising, or stretching. The massage features can help improve blood circulation, promote relaxation, and reduce muscle tension.

Releasing Low Back Trigger Points Can Help with Back Pain From Poor Posture

Using a zero gravity chair can help release low back trigger points as a way to relieve lower back pain symptoms. If you have a zero gravity chair with the massage feature, then you can use it regularly to help relieve tension in the lower back. Some zero gravity recliners have heat therapy built in which can also help reduce symptoms of lower back pain. 

Another useful feature is the recliner's zero gravity position which evenly distributes your weight to take off any unnecessary pressure on your back Other ways to release low back trigger points include stretching, using cold therapy, and taking over-the-counter medication.. 

Prevent Back Pain from Poor Posture Today

Alleviating back pain starts with knowing how to fix bad posture. Some simple methods to fix bad posture include exercising your core muscles, being aware of your posture and correcting it, and stretching to increase mobility and flexibility. Avoid straining your body and placing added stress on your back when possible.

For example, try keeping your phone in a position where you don't need to look down at it. If you travel with a heavy bag, try switching to a smaller bag and pack it with only the necessities. If possible, switch to a bag with wheels and a handle tall enough that you don't need to bend over. Fixing bad posture starts with awareness, so when you notice your back slouching, neck bending forward, etc, correct it as soon as possible to reduce further back pain due to poor posture. 

Reducing back pain and correcting posture is an ongoing process, so don’t get discouraged in the short-term.

Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.

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