Posture and Back Pain

If you’ve ever suffered from back pain (whether lower or upper), the pain you have could be attributed to your posture. According to the Health Education Bureau, although bad posture may not cause significant discomfort, continual poor posture will cause back pain in the long term. Maintaining good posture is one of the easiest ways to prevent back pain.

Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. In order to have good posture, you must train your body to stand, walk, sit and lie in positions that places the least stress on supporting muscles and ligaments during movement or weight-bearing activities. According to the Cleveland Clinic, maintaining proper posture is important because it:

* Keeps bones and joints in the correct alignment, allowing muscles to function properly;
* Helps decrease the abnormal wearing of joint surfaces that could result in arthritis;
* Decreases the stress on the ligaments holding the joints of the spine together;
* Prevents the spine from becoming fixed in abnormal positions;
* Prevents fatigue by allowing the body to use less energy;
* Prevents strain or overuse problems;
* Prevents backaches and muscular pain; and
* Contributes to a good appearance.

Aside from maintaining fitness and flexibility and developing a reserve of strength, it is important to be able to identify poor posture, its risks, and to avoid potentially harmful situations. Spine-health.com offers these four basic rules:

1. Prolonged static posture is the enemy: Your body can only tolerate being in one position for approximately 20 minutes. This is why driving or sitting at your desk can become uncomfortable after a short period of time. Holding the same position slowly stretches the elasticity out of tissues and as stress builds up, it causes discomfort. The solution? Change positions frequently. Sit down if you’ve been standing for a while, and move around if you’ve been standing. Take short breaks throughout the day and alternate posture and if you must sit or stand for long periods of time, alternate your position frequently.

2. Frequent or repetitive stretching can bind joints: This is especially true when you continually stretch to the end range of motion or maintain awkward, angled postures. Injury is very likely if you do a lot of lifting from the floor, lifting overhead, moving bulks loads, or find yourself twisting while picking up materials.

3. Heavy loads offer greater risk: To prevent injury, be sure to have the proper tools or another person to help when you must lift or move heavy or bulky objects.

4. Fatigue makes you move more awkwardly: If you are overtired or feel fatigued, avoid lifting heavy objects alone.

When you are standing or sitting with good posture, your spine takes on an “S” shape. When your body is continually subjected to bad posture, your spine often adapts a “C” shape. Unfortunately, this is the position most people sit in on a daily basis. Sitting in the “C” position puts a great deal of pressure on the spine. This stress is progressively built up, with most stress down in the lumbar spine (where most back pain occurs).

PREVENTING BACK PAIN

Back pain is often the result of poor posture, heavy lifting, or any activity that puts the spine at an abnormal position. Spine-health.com offers some suggestions for preventing injury during daily tasks:

Lifting

* Lifting heavy objects is hard on your lumbar spine: It is extremely important to use a diagonal foot position and get as close to the item as possible. Lift with your knees, not with your back, and keep the item as close to your body as you can when standing up.
* It is easier to move loads that are waist-high (or off the floor): Repetitive lifting from the floor is particularly risky, so try to get the material off the floor using the help of another person or a mechanical device.
* Keep all loads as close to your center of gravity as possible: Carrying loads on your shoulder is safer for long and narrow material. An example of such material would be a roll of carpet.
* If the item has a handle, place a hand on your knee to get additional leverage: Also be sure to use a diagonal foot position. Carrying two objects of the same weight will balance the load as long as the weight of the load is reasonable.
* Pivot, don’t twist: Pivoting means moving your shoulders, hips and feet with the load in front of you at all times. The lower back is not designed to torque or twist repetitively. Whether you are using a shovel or moving something, always avoid twisting your back.

Pushing Versus Pulling

* Pushing an object is often easier on your back than pulling. You should use your arms and legs – not your back – to provide the leverage to start the push.
* Handles that are waist high are easiest for pushing.
* If you have to pull something, keep it at your side: This prevents twisting of your lower back.
* For very large loads, turn around and use your back to push against the object: This allows you to get the best effort from your legs while protecting your back at the same time.

Sources: The Cleveland Clinic, Spine-health.com, The Back Shop.