Posture is vital to helping back pain, especially as we spend so many hours sitting. Here are six ways to help your posture and back pain. 1. When sitting at a desk,keep one at least foot flat on the floor and you should try to keep both feet flat. Here's an experiment: Sit at your desk and lock your chair in the upright position (if your chair has an adjustable back). Place your hands on the desk, as if you are typing. Be aware of the shape of the lower back. Straighten your legs and put your feet on ground, on your heels. Can you feel the change in your lower spine? It's changed shape. It doesn't make total contact with the chair. Also, you can feel the mid-section muscles engaged in keeping your body upright. Now bring your feet toward the chair, putting them flat on the ground, with your knees bent at a right angle. What does your lower back do? It changes shape-it makes contact with the chair again. You can also feel that the mid-section back muscles are relaxed.
2. Don't slump-keep upright. Take some of the strain from your back by resting your arms on the desk. Relax your neck and shoulders; don't lift the shoulders. Place your computer screen so right in front of you or turn so that you face it directly. Don't work whilst twisting your spine.
3. Don't stretch to the side and twist simultaneously. When picking something off the floor,turn your body to face the object. If the object is too far away to reach, rather stand up to get it than leaning out of your chair.
4. Stand up. Don't sit at the desk uninterrupted for more than 1-2 hours. Stand up, walk around for 3 minutes. You could do some work standing up for a few minutes. You could look through files or documents on the desk whilst standing, for example. If you have a whiteboard, you could stand and write some ideas on whatever you are working on. Walk to the kitchen to get some water. Find ways to break the uninterrupted sitting.
5. Posture when sitting down and getting up. You can harm your back if you arch it when you stand up or sit down. Always keep the spine straight and try not to move it as you sit and stand. When you standing up, many people lift their chins and arch their backs-don't. Move your chair back and place both feet flat on the ground. Keep your back straight while leaning forward from the hips. Look slightly downwards, then stand and push with your legs, feeling your weight going through your heels.
6. Picking things up. Probably the most common cause of back strain is incorrect posture and technique when picking things up, especially heavy objects. Remember:bend your knees, back straight,tense abdominal muscles,do the lifting with your legs not your back.
2. Don't slump-keep upright. Take some of the strain from your back by resting your arms on the desk. Relax your neck and shoulders; don't lift the shoulders. Place your computer screen so right in front of you or turn so that you face it directly. Don't work whilst twisting your spine.
3. Don't stretch to the side and twist simultaneously. When picking something off the floor,turn your body to face the object. If the object is too far away to reach, rather stand up to get it than leaning out of your chair.
4. Stand up. Don't sit at the desk uninterrupted for more than 1-2 hours. Stand up, walk around for 3 minutes. You could do some work standing up for a few minutes. You could look through files or documents on the desk whilst standing, for example. If you have a whiteboard, you could stand and write some ideas on whatever you are working on. Walk to the kitchen to get some water. Find ways to break the uninterrupted sitting.
5. Posture when sitting down and getting up. You can harm your back if you arch it when you stand up or sit down. Always keep the spine straight and try not to move it as you sit and stand. When you standing up, many people lift their chins and arch their backs-don't. Move your chair back and place both feet flat on the ground. Keep your back straight while leaning forward from the hips. Look slightly downwards, then stand and push with your legs, feeling your weight going through your heels.
6. Picking things up. Probably the most common cause of back strain is incorrect posture and technique when picking things up, especially heavy objects. Remember:bend your knees, back straight,tense abdominal muscles,do the lifting with your legs not your back.
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If you liked this article, you'll like reading more about back pain and you'll be interested in the step-by-step plan to help back pain,Build your Back, Beat the Pain
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