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How To Fix Back Pain From Bad Posture

Sit With Proper Posture

How to Fix BAD Upper Back Posture for Good

We spend a lot of our day sitting. Whether it is in a vehicle or at work, at meals or just relaxing at home, we spend hours each day sitting. That makes it critical to having good posture whenever youre in a sitting position. This is particularly true if you work with a computer you dont want to be hunched over the keyboard for hours as it can lead to serious back and neck issues.

To maintain good posture sitting and avoid having to see spine and orthopedic specialists in Atlanta, follows these rules. Keep your back flush with the back of your chair. Make sure your head is level over your spine. Keep your arms flexed at a 75 to 90-degree angle. Keep your knees even with your hips. Make sure your feet are flat on the floor or a footrest.

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3. Stand Up Often

Its easier to have good posture when youre standing. Take regular breaks throughout the day to stand up and walk around your office. You may want to set a timer to remind yourself to take a quick walk or to straighten your back at your desk. Remember to keep your shoulders rolled back and your head held high as you walk or stand.

4. Fix Your Chairs

Since you most often have bad posture when you sit, make it easier on your body to correct the problem by investing in the right chair. Getting your home or office chair set up to assist your posture can make a huge difference. For your office, invest in an ergonomic chair, keyboard, and mouse. Avoid hunching over your keyboard, screen, or phone while you work. Keep your knees slanted down slightly below your hips and directly over your feet. In your car, adjust your seat so your headrest is in the middle of your head and so your head is not more than 4 inches away from the seat. Try not to talk on the phone while you drive with your phone wedged between your ear and your shoulder. This is an unnatural position that your body is not trained to sit in.

5. Stretch

When you live your life with bad posture, not only do you shorten your spine, you shorten your muscles. Stretching can help lengthen your muscles back to their natural state while also helping you open up your body, so your organs get the oxygen they need. Stretching can also ease sore muscles as they train to provide better posture.

Why Does Bad Posture Cause Back Pain

Steve Holloway, physiotherapist and Oryon Connect Partner states that most people we see with muscular-skeletal upper and lower back pain will have bad posture. Good posture not only makes you look healthy and confident, it also helps you avoid injury and pain in your everyday life, whether thats playing sport, exercising or just walking or sitting.

People suffer unnecessarily from either chronic or acute back pain, while neglecting to improve posture. Steve speaks of his experience on chronic and acute back pain: in most cases we see the split between chronic/acute back pain as 50/50, although in some cases chronic back pain can turn into acute back pain through heavy lifting or irregular movement.

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The First Posture Reset Point Are The Feet

The feet impact so much stuff upstream, but it is often overlooked and just stuffed in less ideal shoes for hours a day.

We have got to change that.

Tieing your feet into your posture is about bringing awareness to what is going on and building strength in the muscles that make up the foot.

This means actively engaging your toes and muscles that make up the arch of your foot the entire time.

I have flat feet myself, and this has been a lifelong process not to magically fix my flat feet but to bring awareness and strength to the arches to help support the rest of my body which helps with posture.

How Long Does It Take To Fix Bad Posture

Good vs. Bad Posture

There is a tendency for many of us to scoff at the idea of bad posture being detrimental to the body. However, bad posture is a serious matter. It can lead to a number of health issues, causing not only back pain, but digestive problems and psychological issues as well.

Perhaps you suffer from bad posture, and are starting to feel its ill effects? Maybe youre looking to get rid of these effects by correcting your posture? While posture correction is not an overnight process, it can be accomplished through hard work and dedication.

No two people can correct their posture in the same span of time. Whereas some individuals can fix bad posture in mere weeks, others take months, or even years to accomplish the task. Lets get into what posture correction entails, shall we?

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Fixing Pain In Your Lower Back

Lower back pain can cause serious problems for your lifestyle. People with significant low back pain may have difficulty sitting for long periods of time, standing for long periods of time, or walking. In short, life can get pretty rough.

It might seem counterintuitive, but stretches that focus on your hamstrings at the back of your thighs can be most effective in dealing with lower back pain. These muscles often become tight when sitting at a desk all day with poor posture. When your hamstrings tighten, they pull on your pelvis, which in turn can throw your lower back muscles out of alignment.

A lot of yoga- or Pilates-inspired stretches can be ideal for fixing low back pain and improving your posture. Even just making sure that you walk for a few minutes every day to loosen up those hamstring muscles can make a big difference in your lower back health.

Can Good Posture Fix Back Pain

Good posture does not mean you will have zero back pain.

However, posture is ONE area of the body that we can look at to help desensitize our pain system to get back to doing more things without the nagging pain.

Im not too fond of trying to hold perfect posture all day, and there was a time when this is what you would see as a requirement to live back pain-free.

Unfortunately, its just not true.

Your posture does not need to be perfect to beat back pain, but its crucial to aim to find small areas you can improve to take some of the pressure off these painful muscles.

So dont look at posture as something you have to get perfect. Instead, we want to look at bringing awareness to where your body is in space.

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What Is The Upper Back

If you want to understand your upper back pain, start with an anatomy lesson.

Pain in the upper and/or mid back is less common than lower back or neck pain. One 2015 Mayo Clinic review of studies suggests that about a third of people get lower back or neck pain , compared to less than one-fifth reporting upper back pain.

The upper back is the region below the cervical spine and above the low back . The upper back is called the thoracic spine, and it is the most stable part of the spine. The range of motion in the upper back is limited because of the spines attachments to the ribs .

Think of your spine as a tree trunk. It keeps you standing upright. It connects parts of your skeleton to each other. It carries the weight of your upper body.

Since thats a massive job, the spine itself shares some of the physical load with nearby muscles, some of which include:

  • Trapezius: Near your shoulder blade, helps you stand straight and throw
  • Latissimus dorsi: Lower on your back, helps with arm movement and breathing
  • Rhomboids: Adjacent to trapezius, supports your shoulders and helps you pull

When you hurt your upper or mid back doing yard work or playing tennis, chances are high youve injured one of these muscles. The most common reason we see people with upper back pain is a simple musculoskeletal strain, says Reginald Knight, MD, Director of Bassett Spine Care Institute in Cooperstown, NY.

  • Pain
  • Tenderness to touch
  • Headache

Stop Listening To Back Pain Horror Stories

Working From Home? Watch this! | How to Fix Bad Posture and Back Pain | Exercise Physiologist

Stop listening to other peoples horror stories. You know the scenario: You are bent over in obvious pain, waiting to see the healthcare provider, and the person next to you tells you a 10-minute tale of how their Uncle Gordon had low back pain that required injections and surgery. But the pain still didnt go away.

Stop listening to these terrible stories. Most low back pain is short-lived and can be managed quite effectively with exercise and postural correction. Of course, some low back conditions are serious and require surgery, but that is a conversation you should have with your healthcare provider, not the guy in the waiting room.

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Stop Looking For A Specific Diagnosis

Stop focusing on a specific diagnosis. Up to 85% of low back pain can be classified as “non-specific.” This means that the origin of your pain cannot be localized to one specific structure or problem.

While common diagnostic tests for low back pain can show the bones, discs, and joints with great detail, no test can tell the exact cause of your pain with 100% accuracy.

How To Finally Fix Your Posture And Avoid Back Pain

Back pain from improper posture can negatively affect your life. Thankfully, there are several easy strategies that can give you some relief and prevent future pain.

Back pain from improper posture can negatively affect your mobility, your mood, your sleep, and your ability to enjoy life. Thankfully, there are several easy strategies that can give you some relief and prevent future pain.

Posture goes far beyond reminders to “sit up straight” like your mom always told you. In fact, sitting completely straight can be bad for your back in the long term!

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Bonus Recommendation: Keep Moving

Sitting is the new disease. Get up and walk frequently to keep your muscles engaged and tensions at bay. The more you walk, the less your muscles will tighten, and the more you will elongate your back muscles. By adopting a good posture, youll also improve your balance in the long run.

Be mindful of how you walk, however.

  • Elongate the back and avoid slouching or leaning forward.
  • Pull your shoulders back in line with your ears.
  • Get up and walk for every 45 minutes you spend sitting.
  • The Second Posture Reset Point Are The Hips

    The Perfect Exercise To Fix Poor Body Posture

    The hips are a big deal when connecting the upper body with the lower body.

    It is one of the most common sources of pain, but the muscles surrounding the low back and hips often take the load of a lack of activation from muscles up and downstream from this site.

    When doing this quick posture reset, the second main focal point is the hips.

    We want to make sure we can manage the hips and get them into an ideal position that brings relief to your achy back.

    In the full video, we cover exactly how to do this step by step!

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    Can Changing Your Posture Reduce Chronic Pain

    Whether youre sitting at a desk, standing in line at the grocery store, or relaxing on the couch, poor posture can stress and strain muscles, joints, ligaments, and tendons.

    When slouching becomes a habit, a temporary crick in your neck or ache in your back can worsen and become chronic. Poor posture can also aggravate already painful conditions such as osteoarthritis, sciatica, and complex regional pain syndrome , among others.

    John S. Michels, MD is a pain management specialist who is recognized by his peers and patients as an expert in treating chronic pain issues. He offers a wide range of highly effective, minimally invasive therapies designed to help you regain mobility as you experience life without pain.

    Find out why this dedicated physician often includes posture correction therapy in the personalized pain management treatment strategies he designs for patients throughout the Dallas/Fort Worth region of Texas.

    How Do I Know If I Have Bad Posture

    Some signs of bad posture you may be able to see, including rounded shoulders, a pot belly or a tendency to jut your head forward. Others you will feel: back pain, body aches and pains, muscle fatigue or headache.²

    Did you know?

    1 in 3 people say that body pain, for example, back pain has forced them to call in sick at work.¹

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    What Are The Main Causes Of Bad Posture

    There are several causes that lead to bad posture and pain associated with it, from slouching on the sofa to hunching over a desk or poor posture while exercising, were looking at some of the main causes so you can identify yours.

    When it comes to general posture, the way we sit when were relaxing can play a big part. Every time you slouch when sitting watching TV, laptop, phone, you poke your chin out a little to see what youre doing. This causes the joints in the middle of your neck to become overstretched, which is not a problem as long as you can control this overstretched movement, but if you cant then youll irritate the joints, which commonly refers pain way down, behind your shoulder blade.

    As well as poking your chin out, you may also sit with a hunched back, text neck or dropped shoulders. All of these positions might be comfortable at the time but certainly wont be doing you any favours. Not only do these common posture mistakes occur during lounge time, but also at work if youre sitting for long periods of time, so you need to be aware of them around the clock.

    During pregnancy, you may well see a big change in your posture. Carrying a heavier load than usual, if you notice your posture has changed during your pregnancy, its worth seeking help to encourage strength and stability in the areas that need it most.

    Q Why Does Poor Posture Cause Back Pain

    How to Fix Bad Lower Back Posture for Good

    Dr. Binder: Holding any posture for a long period of time, whether its standing or sitting, sometimes increases discomfort because of muscle spasms or muscle fatigue.

    Having poor posture may also put increased pressure on certain joints or produce an imbalance on one side of your body that bears an increased load compared with the opposite side.

    Additionally, poor posture can result in nerve irritation at pressure points such as the buttocks or tailbone, which can be painful.

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    Exercise #: Decompression Using Standing Kitchen Sink

    How to do it:

    Begin by finding a sturdy surface you can hold onto. I typically have my patients do this at the kitchen sink.While holding onto the surface, slowly lean back and completely straighten your elbows.At this point, you should be leaning all of your weight back behind you.Stay in this position for 20-30 seconds, take deep breaths, and try to relax into the position.Repeat 2-3x, as much as needed throughout the day.

    Chronic Back Pain Try Fixing These Bad Posture Mistakes

    Did you know that your posture can contribute to chronic neck and back pain? Our daily activities play a key role in our spine health. Unfortunately, these modern times are doing nothing to help our posture. Hours spent at a desk job, free time with our heads buried in screens, and an inactive lifestyle can all disrupt our health and cause chronic back pain.

    Most of the time, we dont even think about our posture unless we start to experience pain. By being mindful of your posture, however, you can actually prevent painful spine conditions before they occur.

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    How Do You Know If You Have Bad Posture

    Before you can start fixing your posture, you need to understand whats causing it. Humans make a number of different posture mistakes, and often dont even realize that these mistakes are being made. Three of the most common mistakes include flattening the back, protruding the posterior, and rolling the shoulders.

    What Does This Have To Do With Back Pain

    4 signs of terrible posture and how to fix it

    Ideally, a good posture should be maintained by deep muscle layers. These muscles are specialised to support your body for long periods when its in a natural position a good posture. If your posture is bad, these deep muscles cant work efficiently, and your body has to rely on the muscles that are used for movement. Unfortunately, these muscles get tired more easily, so even if youre sitting at your desk, if your posture is bad, youll feel fatigued. Over time, the unused deep muscles become weak, which can contribute to back pain and worsening posture.²

    Did you know?

    42% of people say pain stops them from going out with friends.¹

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    Why Is Good Posture Important

    Of course, you dont want to be that little old lady or man struggling to reach a can of soup from one of the higher grocery shelves. This is why you need to be aware of your posture and the activities that affect it.

    Good posture is key to keeping your body healthy and preventing neck and back injury. Here are some ways in which good posture can help:

    • Helps reduce wear and tear on the joints that would otherwise lead to arthritis and joint conditions
    • Makes you look and feel more confident
    • Prevents muscle fatigue and muscle imbalances
    • Maintains a healthy, strong spine, thus preventing conditions such as hyperlordosis and thoracic kyphosis

    So what are some ways that you can fix your posture before it causes significant problems to the spine? Use this guide to improve your posture and overall health.


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