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If I asked a group of people if they suffered from any pain or discomfort, the majority would say ‘yes’. Pain is so common these days and I constantly encounter complaints related to the lower back. Without some solid prevention strategies, the number of people suffering from this problem will continue to grow. According to the United States Department of Health and Human Services, a study examining mortality or poor health as a result of diseases placed low back pain as the sixth most troublesome condition in 1990. As of 2010, low back pain jumped to third place. Most other western nations are no different. You read that correctly, as of 2010, low back pain ranked 3rd!  I'm going to jump right to it and mention 3 habits you need to change if you want to reduce lower back pain. While this isn’t the only list, nor does it completely cover everything involved it’s a great start to get you on a mission toward a more comfortable, pain free future.
1. You sit too often Most of us know that sitting isn’t our friend. The problem is we still do it for long periods because life often demands it. You may sit during your meal times, on the ride to work, and while at your job. Like many, you may be sitting for 8-10 hours or more per day. If you’re concerned about your lower back, you need to start standing and moving around more often. If you are sitting in poor alignment for this amount of hours, your risk of incurring a serious problem increases. 2. You exercise with poor form or not at all Whenever you exercise, pay attention to the way you’re performing your techniques and the position of your body. There’s a good chance the way you’re exercising and the kinds of activities you might be doing in the gym are contributing to an insidious problem. If you don’t exercise, this is your invitation to get cracking because exercise in proper alignment is beneficial for maintaining the integrity of your spine, as well as the rest of your body. It can also improve coordination, and develop proper posture and muscle balance. 3. You don’t pay attention to your body alignment during your daily routine Sleeping, eating, washing the dishes, walking, and a host of other regular activities are often done in poor alignment. You should start thinking more about what you do on a consistent basis. What position do you sleep in? When you eat do you hunch forward? What is your body doing while you’re working? Pay special attention to anything you do daily, and mind your body alignment. While this short list is not a call for you to scrutinize every little activity, I implore you to pay closer attention to what you’re doing and start making changes today. Lower back pain is unpleasant and far too common. Small but regular changes can make a big difference!
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At Better Posture Perth, as well as analysing and optimising your posture, we regularly discuss the importance of regular, general physical activity. To go further into this topic, here's some interesting guidelines from the World Health Organisation (WHO)...  WHO defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity refers to all movement including during leisure time, for transport to get to and from places, or as part of a person’s work. Both moderate- and vigorous-intensity physical activity improve health.
Popular ways to be active include walking, cycling, wheeling, sports, active recreation and play, and can be done at any level of skill and for enjoyment by everybody. Regular physical activity is proven to help prevent and manage noncommunicable diseases such as heart disease, stroke, diabetes and several cancers. It also helps prevent hypertension, maintain healthy body weight and can improve mental health, quality of life and well-being. Adults aged 18–64 years recommendations:
The simple answer is no, it's never too late to improve your posture. You may not get "perdect", but you can still improve. Even though rounded shoulders and a hunched stance may seem like they’re set in stone by the time we reach a certain age, and you may feel you’ve missed the boat for better posture, you can still stand up taller. It’s not as hard as you might think. Better posture can start with changing your activities, stretching and strengthening your muscles. Read on...  Poor posture often stems from habits like working in front of a computer, lying on a couch while watching TV, or looking down at a smartphone. Poor posture could also be due to repeatedly carrying heavy objects (like equipment at work, grocery bags, or a heavy purse). All of these activities can make you stoop or bring your shoulders forward. This overstretches and weakens the muscles in the back of your shoulders, and shortens the muscles in the front of your shoulders and in your chest. If the core muscles in your back and abdomen have grown weak from inactivity, that can also cause you to lean forward. Those muscles are crucial to lifting your frame and keeping you upright.
One of the big things that happens with forward posture is that your centre of gravity moves forward. This increases the risk of falling. Poor posture can also cause back or neck pain, headaches, trouble breathing, or trouble walking. The key to fixing poor posture is strengthening and stretching the muscles in the upper back, chest, and core... - Shoulder strengtheners include scapula squeezes (squeezing your shoulder blades together for 30 seconds at a time) and rows (using a resistance band to pull back your elbows like you’re rowing). - Core strengtheners include modified planks (in which you hold a push-up position while propped up on your elbows) or simply tightening your abdominal muscles, pulling your belly button in toward your spine. - An easy way to stretch your chest muscles is simply put your arms behind your back, grasp both elbows (or forearms if that’s as far as you can reach), and hold that position. - You can also work on your posture in everyday activities. A simple trick when you’re sitting (even watching TV) is to put a small rolled towel behind your shoulders. It makes you sit up straight so the towel won’t fall. - Cut down on activities that have led to poor posture, too. Take regular breaks from computer and TV time, and exercise more. Any movement is good movement! Better posture is an important tool to combat aging. Go to any shopping centre or busy public space and take note of the people there. Other than obvious features like wrinkled skin and grey hair, what most brings attention to how well someone has aged is the way they carry themselves and how upright they are.  Posture impacts the aging process.
Those who stand erect and move smoothly can look much younger than their years, while those who are stooped and have an unsteady gait often look older than they are. Looks may be superficial, but there's no doubt looking better helps our self esteem. Poor posture leads to pain. Poor posture often contributes to back pain, neck pain, and headaches to name a few unpleasant conditions. Our bodies are structures that must conform to the same physical laws as buildings or bridges and work against gravity on a daily basis. Like any other structure there is an ideal alignment of the parts that reduces the stress on your joints, muscles, ligaments and tendons. Unlike buildings or bridges, our bodies can adapt and compensate for poor alignment (posture), but there is a price to pay for that. The price is not only pain, but also the slow deterioration of the entire musculoskeletal framework. Many call this “getting old”. However, if we return to that shopping centre or busy public space, we can see that that is not the case. One 60 year old, for example, may be mistaken for 45, where another may be mistaken for 75. The calendar can be an unreliable way to determine a person’s age and appearance! Posture exercises help you age well. Posture exercises will strengthen key muscle groups that have weakened with injury or inactivity, as well as stretching those muscles which have become overly tight. This helps maintain strong posture and smooth movement. It also ensures full, deep breathing, better circulation, and proper nerve function. So really, posture exercises are a crucial aid to a long, active, healthy life. Here’s a one minute posture break exercise recommended by a posture expert from the USA Dr. Steven Weiniger. Focusing your attention on a single body part at a time can boost mind-body awareness and control, and with these 5 steps you can dial into your posture to start confidently standing taller.
A Mindful Posture Break: The goal is to stand tall and align your head, torso and pelvis over your feet (the 4 PostureZones). As your focus shifts from the ground up, breathe slowly and let your breath guide the motion. 1- Stand Tall and relaxed. Not stiff or rigid. Relax, and pull your head to the ceiling. Breathe in and out, and then… 2- Ground your Feet: Slowly come up onto your toes, then down. Come up onto your heels and spread your toes apart, then back down. Roll your feet out, and then in. Now, press on all four ‘corners’ to ground your feet as you breathe in and out, and then… 3- Centre your Pelvis: Arch your low back and breathe in, then pull your belly in, tuck your pelvis in and breathe out. Keep your spine long and head tall as you roll your pelvis back to centre, half way between these 2 extremes. Repeat for another breath. 4- Open your Torso: Lift shoulders up and back as you breathe in, then keep them back as you lower them down and breathe out. Repeat for another slow breath, and then… 5- Lift and level your Head. Look straight ahead as you breathe in, then breathe out and lift the base of your head up (keep the head level and chin slightly tucked) to lengthen your spine. Repeat for another slow, deep breath. Repeat. Focus on standing taller, aligning each PostureZone as you breathe slowly for each step. Do this 2 or 3 times a day to relieve stress, unfold your posture and brighten your mood. It really is a priority to make time for daily posture breaks. Whether you’re feeling down or optimistically looking up, posture affects (and is affected by) your outlook on life. Improving your posture can improve your mood, while reducing pain and muscle stress to let you breathe easier and feel better in both mind and body. We live in a sedentary society. We sit in slouched positions for hours and hours, day after day, year after year. Going to the gym and working out for 30 minutes is beneficial and should be a lifestyle habit, but it’s not enough to reverse sedentary behaviors. If you really want to be more healthy this year and make your fitness a priority, then you need to think about how you can increase your fitness beyond the gym, your walk or your run. Being more active during your workday will help you achieve your fitness goals. Did you know that the difference between obese and non-obese workers is that non-obese workers stand up for 2 hours more per day? That’s it. That is the difference between obese and non-obese workers. Standing up helps you slim down. Keep going to the gym, but in addition to that, think of ways that you can have a more active lifestyle. Here are 4 strategies to turn your “Get Fit Resolution” into a lifestyle habit. 
These tips will help keep your body healthy and move towards your fitness goals in the New Year. Celebrate the small wins along the way and remember, for best fitness results, do regular workouts AND be more active throughout your workday. 1. Don't be a slouch It adds to the stress on your spine. That puts a strain on the bones, muscles, and joints you need to hold your neck and back in place. But poor posture isn't just bad for your back. A constant slump compressess your internal organs and makes it harder for your lungs and digestive system to work. Over time, that’ll make it hard to digest food or get enough air when you breathe.  2. Straighten up
A good path to better posture is to focus on standing tall. You'll feel better and look better. Pretend you’re standing against a wall to measure your height. Hold your head straight and tuck in your chin. Your ears should be over the middle of your shoulders. Stand with your shoulders back, knees straight, and belly tucked in. Straighten up so you feel like your head stretches toward the sky. 3. Don't slump at your desk It's comfortable to slouch, but it’s a posture no-no. Instead, sit all the way back in your chair. Place a small, rolled-up towel or lumbar cushion behind your lower back to protect your spine's natural curve. Bend your knees at a right angle and keep your feet flat on the floor. 4. Beware of "tech neck" On your smartphone a lot? Take a minute to stretch your neck. When you tilt your head down to check messages it really strains your spine. Over the course of a day (or a year!) that can have a big effect. To mix it up, lift the phone up and move your eyes more, not just your head down all the time. 5. Driving posture counts too Again, it's might be comfortable to recline during a long drive, but it isn’t great for your posture. Instead, consider sitting more upright. THave your your knees slightly bent, they should be at hip level or a little above. It's also good to put a pillow or rolled-up towel behind your lower back for support. 6. Save your high heels for special nights out They might look good, but they’re not good for you. High heeled shoes tilt your pelvis forward, which over-arches your lower back. That can put pressure on spinal joints and nerves, which can cause back pain. They also put more weight through your knees. Choose a lower heel for daily wear. 7. Sleep in a better alignment We spend a lot of hours in bed. Choose a firm mattress that helps hold your spine's natural shape. If you're a side sleeper, bend your knees slightly but don't hug them. Your pillow height should keep your head so it's level with your spine. Back sleepers should avoid big pillows and opt for a smaller one. 8. Exercise and keep your weight down Too much belly weight puts added stress on your back by pulling your pelvis forward. You also need strong muscles to support your spine. A well-designed workout plan will keep your body and spine in good shape, and that's really important. Keep your nutrition good too. Good posture is about more than standing up straight so you can look your best. It is an important part of your long-term health. Making sure that you hold your body the right way, whether you are moving or still, can prevent pain, injuries, and other health problems. The key to good posture is the position of your spine. Your spine has three natural curves - at your neck, mid back, and low back. Correct posture should maintain these curves, but not increase them. Your head should be above your shoulders, and the top of your shoulder should be over the hips.  How can I improve my posture in general?
How can I improve my posture when sitting?
How can I improve my posture when standing?
If you have spent any time searching for ways to improve your posture online, you have almost certainly come across a number of posture braces that claim to be able to help solve your bad posture. In today’s culture, people are always looking for the newest and easiest way to fix our problems. But do these devices really work?  When it comes to posture braces, most products claim to improve posture by pulling your shoulders back. Although forward rounding shoulders are indeed a sign of bad posture, they are not the only contributing factor. Poor posture usually consists of a combination of factors including forward head position, rounded shoulders and pelvic alignment. A posture brace usually only affects the shoulders, only one component of bad posture.
While a posture brace may help bring your shoulders back, it doesn’t strengthen the muscles in the back of the neck or upper back. So while it may help while it is on, when you take it off your shoulders will likely go right back to their earlier position. Although the brace may help stretch out the muscles of your chest, it doesn’t help with arguably the most important factor in posture correction, which is strengthening your "anti-gravity" or postural muscles that will help you maintain better posture in the longer term. The majority of postural problems, or malalignments that we see are due to muscular imbalances. That is, certain muscle groups are tight or overworked, where other muscles are overstretched and weak. So that means we need both stretching and strengthening exercises to improve, not just one or the other. Preferably, we do exercises specifically targeting the muscle groups that fall into the tight or weak categories in our own body, not just generic advice we find on the internet. So the initial question of should I wear a posture brace? It can help alleviate posture related pain while you have to be in a position to complete a task or your work, such as sitting at a desk for long periods. But a brace will never correct your posture by itself, as it can't help you strengthen the muscles that need it. In fact, wearing any brace too much can have the opposite effect and weaken your muscles, which you really don't want! Any posture improvement program shoulod begin with a professional posture analysis to expose where your own particular issues are, which then leads to a targeted stretching and strengthening program to alleviate your muscle imbalances. A posture brace by itself just can't do this. "Stand up straight." That's timeless advice we've probably all heard at one time or another. It's worth heeding. Harvard Health Publishing tells us that good posture is important for your balance... by standing up straight, you centre your weight over your feet (base of support). This also helps you maintain correct form while exercising, which results in fewer injuries and greater gains. Working on balance can strengthen your abilities in tennis, golf, running, dancing, skiing — and just about any other sport or activity.  Not an athlete or sporty person? It still pays to have good balance. Just walking across the floor or around the block requires good balance. So does getting up from a chair, going up and down stairs, carrying things, and even turning to look behind you.
Poor posture isn't necessarily "just a bad habit", either. Physical reasons for poor posture include:
The good news is that you can improve your posture with a few simple exercises. Balance-specific workouts address posture and balance problems with exercises that build strength where it counts and stretch those tight muscles. Quick posture checks in the mirror before and during balance exercises can also help you get the most from your regular workout. And increasing your core strength and flexibility can help you improve your posture noticeably in just a few weeks. |