Can a bad posture Cause back Pain? Bad Postures to Avoid

 

Do you still remember being instructed to stand up straight or sit upright when you were kids? This was and is still a good advice as it helps in keeping your spine healthy. The spine curves inward at the neck, outward at the shoulders, and inward at the lower back. These curves act as shock absorbers and ensure the body weight is evenly distributed. If these curves get increased or decreased, the muscles, ligaments, and joints work harder to support the body’s weight. This leads to strain, fatigue, and pressure on the spinal cord resulting to back pain. Do you fall into the category of people who don’t care whether you adopt a good or bad posture? A Good posture is vital in treatment and relieving back pain.

Poor posture makes the back more exposed to pain injuries and fatigue. Muscle strain is the most common cause of back pain due to poor posture. The discs located in between the vertebrae are also affected by bad posture and may lead to degenerative disc disease. Fortunately, good posture habits can be adopted paired with regular practice.

Common Posture Errors

The positioning of the pelvis controls the curve at the lower back. The pelvis naturally should be at a neutral position. Moving the pelvis inward increases the curve and tilting the pelvis back decreases the curve causing unnecessary pressure on your lower back. As we tackle our daily activities, we tend to use bad posture even without knowing. These are the common posture errors;

Sway Back Posture

This posture occurs due to lack of proper support in the hips and pelvis area. Sway back is also known as a lazy posture and is characterized by the chest and shoulders leaning in a backward position. This posture is common in a standing position rather than a sitting position. People with the sway back have weak abdominal muscles and usually, need a back support while sitting down.

Sleeping on your stomach increases sway back as gravity pulls your hips and stomach down. The best position for sleeping with this condition is on the side or back. This condition can be fixed by using the correct posture and exercises that strengthen your abdominal muscles. Sway back didn’t happen suddenly and rectifying it also takes time, focus and determination.

Flattened Back

 

Flattened back occurs when the top of the pelvis is tilted backward for prolonged periods making the lower back to lose its natural curve. The curve at your lower back should be inward keeping the pelvis at a neutral position. This position is common while sitting. The muscles, ligaments, and discs are overly stressed and cause lumbar back pain.

Slouching

Most people do not realize when they adopt this bad posture. Slouching is common to individuals whose occupations force them to sit at a desk for long hours. In most cases slouching can easily be corrected with good posture, but where the muscles are very tight, it may be difficult to rectify. Exercise that strengthens the chest and upper back muscles are essential in correcting this positioning. In case you find yourself slouching raise your ribs slightly, this will bring your shoulder blades close together, and your shoulders will be drawn back. Prolonged slouching causes upper back pain and rounding the lower back. Slouching contracts the ribs, limiting space for the lungs to expand leading to slow breath.

It is advisable to adopt exercises that strengthen the chest and upper back muscles in correcting this positioning. In case you find yourself slouching raise your ribs slightly, this will bring your shoulder blades close together, and your shoulders will be drawn back. Prolonged slouching causes upper back pain and rounding the lower back. Slouching contracts the ribs, limiting space for the lungs to expand leading to slow breath.

Legs Crossing

Are you fond of crossing your legs? Many people, especially women sit with their legs crossed, this is a bad posture for the health of your spine. This position is wrong because it unstacks your spine, meaning that your vertebra isn’t properly arranged. It forces you to sit while leaning on one side, causing pressure on the lower back and unbalancing the pelvis. Make it a habit of not crossing your legs while sitting for the betterment of your spine.

Hunchback

This is also known as “text neck, ” and it’s quite damaging to the spine in the long run. This is when you sit with your head tilted down, back rounded, and your shoulders hunched forward. Your need to be aware of your positioning and also keep your spine in a neutral position. Sitting with a posture that maintains the spine’s natural curves is recommended. This protects your muscles and joints from unnecessary pressure which can lead to bigger problems in the future.

Carrying Heavy Bags


In our daily activities, we are subjected to a lot of stuff, and carrying heavy luggage is one of them. Carrying a heavy bag can be bad for your spine especially carrying it on one side. It causes you to lean on one side, leading to uneven weight distribution, muscle imbalance, and discomfort. Carry backpacks that evenly distribute the weight you are carrying. This won’t alter your posture and will lower the chances of developing back pain brought by a bad posture.

Slouching in a Chair

Slouching can be comfortable at times, but over time this position can put a strain on a sensitive muscles or tissues. It can increase tension on muscles and ligaments which may cause back pain. Get into a habit of sitting properly, it may not feel comfortable at first, but your body will slowly adjust.

Leaning on One Leg

Leaning on one leg may seem comfortable especially if you are used to it. Instead of your core muscles supporting your body weight, the pressure is exerted on one side. You can develop a muscle imbalance around the pelvis area and may cause muscle strain on the lower back in the future. Improve this posture by standing with your weight evenly distributed.

Poking Your Chin

Sitting too low at a desk that is set high causes you to poke your chin. This poor posture can be corrected by;

  • Adjust the office chair to a level that suits you and use an egomaniacal seat that gives your back proper support.
  • Bringing the shoulder blades down and back towards your spine.
  • Gently pulling your neck upwards and position your chin correctly.
  • Pulling in your belly to maintain the natural curve at the lower back.

Cradling Your Phone

Holding the phone between your head and shoulders causes strain to the neck, shoulders, and back. The neck and shoulder muscles aren’t designed to hold this position at any given time.Overuse of this position causes muscle imbalances between the right and the left of your neck. Use a hands-free device or hold the phone with your hands.

A lot of people aren’t aware of their poor posture until it’s too late. Position your body correctly and avoid major problems in the future. The neck and shoulder muscles aren’t designed to hold this position at any given time. Overuse of this position causes muscle imbalances between the right and the left of your neck. Use a hands-free device or hold the phone with your hands.

Product Recommendations

Magic Stretcher

The magic stretcher is the best product to relieve lower back pain which may be a result of bad posture. Using the product at least two times a day can bring about optimum results. The product can help anyone who;

  • Wants to relieve chronic back pain
  • Correct bad posture
  • Restore a natural curvature of the spine.
  •  Improve shoulder and back flexibility.

The magic stretcher can work wonders for your back, grab yours today!

Back Guard

Back guard is an excellent product for relieving pain in the lower back pain. If by any chance you have lower back pain as result of bad posture, this is the product to use. Grab yours today and get rid of that lower back pain.

Pain Point Self-Massager Stick

 

Massage is the medicine of all kind of pains. In case you have muscle strains, muscles tightness or back pain, you can use this product to massage all the discomfort away.

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