Back pain has become a common problem among old and young people today. While there can be several causes for the pain, wrong posture is one of the most common ones to see through. A hectic lifestyle and extreme workload are some of the major trigger points that lead to bad posture that causes back pain. So, while popping in a pain killer or applying an ointment are some of the temporary solutions to back pain, correcting your posture is a long-term solution to go for.
If you aim to improve your posture to reduce back pain, several factors must be understood. You must check out the exercises that can help you to improve your body structure. At the same time, you must gain awareness about your body mechanics and learn about different lifestyle adjustments. Let us know in detail about correct postures and the ways to reduce back pain.
What is Posture?
A posture is how you stand, sit, or perform any other task through your body mechanism. If your spine’s vertebrae are aligned correctly, it means you have a good posture. When you have a good posture, it prevents your back from tension and thus keeps you protected from issues like back pain due to wrong posture.
How to Maintain a Good Posture?
Posture does not come naturally. You must incorporate several strategies in life to improve your posture and maintain it to avoid situations like back pain. Here are some of the essential tips that you can utilize in your daily life for a posture that makes you look smart and keeps you free from pain.
- Awareness: One of the most essential ways is to stay aware of your posture. The best way to do so is to imagine elements like a straight line that runs through your spine. Also, you can imagine a cord attached to your head that pulls you upward, which makes your spine straight and elongated. This allows you to stand, sit, or walk straight and in proper posture.
- Exercises to Correct Your Posture: While staying aware is one of the best ways to correct your posture, at times, this may not be possible when you are not mindful. So, another great strategy is to practice strengthening exercises regularly to help you get the correct posture. Here are some of the exercises that will help in correcting your posture.
- Plank Pose: The first and most common exercise is that of the plank pose. This position helps in improving the whole body’s overall stability by strengthening the shoulders, legs, back, and core.
- Partial Crunches: Next comes the Partial Crunches. These crunches will help you strengthen your abdominal muscles that support the posture.
- Bird Dog: This helps in offering overall stability to the core. As a result, it stabilizes the back muscles, which keeps the posture correct during movement.
- Stretching: If you are not great at exercising regularly, stretching is another option to relieve tight muscles. Including stretches daily is a great idea in coming up with a great posture. At the same time, including simple yoga poses such as the Child’s pose also helps in correcting the posture to a great extent.
If you are not sure about the type of stretches that can help, then upper body stretch and arm across chest stretch are some of the common types to go for. To conduct Upper Body Stretch, face towards the corner by placing both your hands on two sides of the corner, at your shoulder height. Now try to touch the corner with your chest.
Now, to conduct the Arm Across Chest Stretch, place your arm across your chest and pull using another hand. Repeat several times with both your arms to gain flexibility and shoulder tightness.
- Shoulder Blade Squeeze: Shoulder blades are placed at the back which can help in tightening the shoulder with proper moves. Sit and stand straight while keeping your hands in a relaxed position. Now, try to squeeze the shoulder blades in a way to make both the shoulders meet at the back. Repeat this several times to gain potential results.
- Lifestyle Adjustments: Apart from exercising and stretching, several lifestyle adjustments can help in correcting the posture. Let us have a look at some of the lifestyle changes that can help in improving your posture and keeping you away from back pain naturally.
- Proper Workspace: Set up your workspace in such a way that can offer you a good posture. Sit on a chair with proper lumbar support to keep your back straight and relaxed. At the same time, keep the monitor at your eye level for a proper posture.
- Regular Movement: Make a habit of taking breaks and walking around every 30 minutes in place of sitting for a long time.
- Lifting with Proper Technique: Lifting any object with the correct technique also enhances the posture. Avoid bending at the waist and engage your leg muscles instead to keep away strain and back pain.
- Maintain Healthy Weight: Keep a check on your body weight to ensure you maintain a proper posture and reduce strain on the back.
Prime Trade Stores play a major role in enhancing your appearance and also in keeping you away from issues like back pain. Being mindful about your posture is one of the best ways to stay away from such pain. However, regular practices like stretching, exercising, and lifestyle changes can definitely help in maintaining the correct posture and reducing back pain.
