The major link between posture and back pain! Fix it fast!
So many people just like yourself have come to me with back pain this week which has been caused by bad posture sitting at a desk at work.
What is posture?
It is the collective positioning of muscles and bones which work together to allow movement. If you have 'good' posture, there is a reduced amount of negative stress and strain placed on muscles and ligaments during movement, sitting or weight-bearing activities.
If your posture isn't 'good' then it is harder to perform at your best due to compensations in muscles to maintain your body upright. This is something that many people don't think about at work sitting or even when first starting an exercise regime.
Correct posture can decrease abnormal wearing down of joints, which could eventually result in arthritis. It also prevents general aches and pains in your muscles due to working to their full potential! If your muscles and joints are working together effectively and to the best of their capabilities, you are able to perform better and minimise stress on your body, which also reduces discomfort and injury.
If you are hunched over right now whilst reading this, don't stress! It is possible to correct your posture and make improvements.
There are a few simple changes you can make in your everyday which will ease the pressure on your joints and bones.
Top tip: when you are standing, your ears, shoulders, hips and ankles should be in one vertical line. Your feet should be hip width apart with your toes pointing forwards, and your knees should also be straight but not locked back.
In Pilates they use a term called 'centring' which refers to the deep abdominal cylinder (transverse abdominals, pelvic floor, diaphragm and multifidus muscles) of muscles that provide support to your spine and pelvis. An efficient centre of these muscles is a fundamental requirement for a strong and stable spinal posture. 'Centreing' refers to engaging these muscles while the lower back is in a neutral spine position - the inward C curve of the lower back. This is done by in standing tipping your pelvis as far forward as you can into anterior rotation and then back again as far as you can go into posterior rotation and then come back to the middle of that movement, tucking your tailbone under - you should feel effort in your abdominals to keep this position. This should be done little and often throughout the day which will over time correct your core enhancing your posture.
When you are sitting, it is extremely important to use a chair with firm lower back support and have a desk that is about elbow height. If you sit at a desk all day, especially if working on a computer, make sure to take a minute break to have a walk around every 20 minutes to give your eyes a break and adjust your posture through light stretching if necessary.
If you find that you have incorrect posture, it can be a long process to correct it as you will need to change/adjust a few of your daily habits. However, this is vital for your health long term! For anymore tips or an postural assessment please contact on 07966570575 or on email@example.com