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If you’re experiencing persistent back pain, there’s a chance your posture could be to blame. Slumping while seated or standing can put extra pressure on the spine, causing both short-term discomfort and long-term back issues. To help you improve your stance, here are a few simple ways to correct your posture to potentially alleviate your symptoms.

5 Tips for Improving Posture for Back Pain Relief

1. Perfect Your Stance

While standing, your head should be straight with your chin slightly lowered. Imagine that you’re standing with your back against a wall. Your shoulders should be pulled back and squared over your hips to keep your spine stretched. Keep your knees straight and prevent your hips or glutes from leaning outwards. Practice standing this way until it becomes second nature.

2. Avoid Slumping at Work

Many professionals spend hours at their desks every day, so that’s often where issues like back pain first develop. If you don’t have an ergonomic chair to support your lower back, you can use a cushion or towel to accommodate your spine’s natural curvature. Keep your knees bent at 90 degrees, and make sure your feet remain flat on the floor. As with your standing posture, your shoulders should be over your hips.

3. Don’t Look Down at Your Phone

As you look down with your neck bent, texting and scrolling on a device can take its toll on your spine. To combat strain, look from side to side to roll your neck regularly. You can also minimize issues by bringing your phone up to eye level so your head remains erect as you use your phone or tablet.

4. Improve Your Driving Posture

back painIf you have a long commute, you may find yourself slouching in your driver’s seat over time. Since you spend prolonged periods in your car every day, make sure you’re sitting correctly here, too. Move your seat forward so you sit close to the steering wheel and keep your legs at hip level or slightly higher. As with your work chair, you can also put a pillow or towel behind your back to support the curve of your back.

5. Work With a Physical Therapist

If you’ve tried to modify your posture on your own but still find yourself slumping or experiencing back pain, enlist the help of a professional. A physical therapist can recommend strengthening and stretching exercises to heal the tissue that’s already been damaged. They can also assess your lifestyle and suggest modifications to help you minimize discomfort.

 

If you’re seeking a talented physical therapist to help you address your ongoing back pain, turn to Source Therapy. Serving the Gig Harbor, WA, area, this team is dedicated to helping patients improve their range of motion, posture, balance, and flexibility through targeted rehabilitation programs. Learn more about their location online or call (253) 857-4870 to schedule an appointment.

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