When you are on chores, walking or relaxing, you may hold different postures. Generally, your body is balanced and your spine could not bulge out its original belonging position if you are in a correct posture. However, in our daily life, we are more likely to neglect postures. Hence, it is within our expectation that back pain occurs. In order to alleviate or even relieve the back pain, here are some posture tips you might as well to follow.
● Stand straight and then imagine there is an invisible line which runs from the top of your ears through your shoulder sockets and through your hips. This line can be known as your center of gravity. If not very sure whether it is the correct line while standing sideways, you can stand in the front of a mirror for a better reference. Alternatively, you can ask someone who is available to check whether there is a need to adjust the posture further.
● In addition to standing erect, “C” posture also contributes to stretching your spine upwards gently, which will strengthen the muscles that hold your spine straight and hence support your whole body weight. Besides, you should hold abdominal muscles firm to shift your center of gravity to the invisible line as possible as you can.
● When you find yourself slumping, adjust or correct your posture in time. To most of us, slouching and slumping are really comfortable postures while they really do harm to our back. At the beginning of sitting and standing erect, you will find it is uncomfortable. However, once you are used to doing it, the effects could be obvious. If your muscles became lax after long time slumping, do to hold your body erect at once. Contrarily, if the muscles in your spine strengthen are in the correct posture, your back pain resulted from undue spinal pressure may be alleviated or relieved.
● In our daily work and study, it is important to choose a correct chair for developing a good posture. Generally, sitting in a flat backed chair will benefit more than flopping into an over soft sofa after a day at work. The reason is that a correct chair can allow your feet to rest comfortably on the floor and the seat will not press into the backs of your knees or calves. So pay much attention if you are going to buy chair.
● Do to sit at the back of the seat with the base of your spine, and do not cross your legs. Straighten your shoulders with your head high. Hold you abdomen in and stretch like you do when you are standing. Do you best to sit erect and do not lean back unless it is necessary for you to have a rest. There is no doubt that your back muscles will hold your spine in the right position if you have developed a correct sitting posture.
● If you are going to travel which require long hours in the car or on the plane, you had better to take a firm pillow which you can place it behind your lower back. In that situation, you may not have the right to choose the seat; however, you are entitled to take a back pillow to alleviate slumping.
● Ease into a sitting position gently. A plop down is not encouraged since the impact to your spine is absorbed in the disks directly. Contrarily, use your muscles and lower yourself in a controlled method. Similarly, when you are going to stand up, you’d better to use your abdominal muscles and your center of gravity but not to lean on the armrests.
● If you are going to begin a new posture routine, it would be better to take frequent breaks and rotate your arms, shoulders and your head. Through doing this, your back are more likely to feel better once upon a posture change. However, your muscles may need more time to adapt it.
If you back pain still occurs or has not got any improvements after a posture change routine, you’d better to visit your doctor for better advice.