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Unsupported postures cause the loads on your spine to be distributed wrongly, weakening the lower back tissues. As a result, your back’s complicated network of muscles, discs, and joints is strained past its bearable limit, creating discomfort. Similarly, a quick injury caused by incorrectly lifting a big object might result in instant back discomfort and dysfunction.
Here are the most frequent back positions that cause discomfort, as well as the steps you may take to correct them.
Habitual unsupported postures
Walking, sitting, standing, bending, lifting, and lying down are common actions in everyday life. You may establish the following habits when executing these actions:
- Slouching or slumping in your office chair or couch
- Lying on your stomach on the bed, working on a laptop or reading a book
- Working on your laptop while sitting on a bed
- Long periods of hunching forward when tending your yard or cleaning dishes
- Using a one-handed hoover and lengthy arm movements
- Standing with your weight concentrated on one leg
- Walking with a bent back and no support for the head or trunk
- Bending your back to lift heavy goods off the floor
If you use one or more of these wrong positions, you will almost certainly feel back pain. A sedentary lifestyle or a lack of physical activity can lead to increased stress and pain in your lower back.
If your pain corresponds with the start of a new job, the usage of a new office chair or car, diminishes after switching positions, and/or is worse at specific times of the day, bad posture is most likely to blame.
Back discomfort is caused by bad posture.
When you utilise poor posture, you may develop stress points in your muscle tissue, spinal joints (lumbar facets), and discs. These strains may be eased once the problematic posture is changed, or they may continue to build up, gradually weakening the affected structure, as in:
- Prolonged hunching when standing or sitting can strain and discomfort your back, core, and abdominal muscles, limiting blood supply and gradually creating stiffness and weakening in the trunk and lower back.
- Unsupported sitting causes a minor forward bend in the spine. This forward tilt may cause herniation of the lower spinal discs over time.
- Lifting incorrectly can cause your lumbar disc to herniate, producing pain in your lower back and/or radiating pain into your leg via a neighbouring spinal nerve.
- Working on a laptop or reading while lying on your stomach might cause your lower back and hip to expand (bend backward), changing the dynamics of the lower spinal curvature.
Maintaining correct posture usually requires less work than maintaining bad posture. It may take time and persistent awareness to break a habitual improper posture.
Here are some pointers on how to keep proper posture while walking, sitting, and lifting.
It is critical to keep your head balanced above your spine and to look straight ahead while walking. Maintain a straight spine and relax your shoulders. Land on your heel and then roll forward slowly to push off the front of your foot. A moderate spinal rotation must be done with each step by reaching the opposing arm forward.
Sit with assistance and get up every hour.
Keep your back flush against the chair, your head over your spine, your shoulders rolled back, and your shoulder blades down while sitting and working in an office chair. Bend your arms at the elbows to a 75-90-degree angle. Your legs should be hip-distance apart and flat on the floor. Use a footrest if you can’t reach the floor.
Maintain the lumbar curve by using a small cushion or rolled-up towel to support your lower back. Get up every hour and take a short stroll to release strain on your discs.
Lift with caution.
To raise a heavy object off the floor, kneel down in front of it while keeping your back straight and your knees bent. Hold the thing near to your chest while standing up and straightening your knees.
To carry lighter objects, use one hand to support a table or a counter, bend down at the hip (keeping your back straight), and raise one leg rearward for counterbalance. Lift the thing with your other hand. The golfer’s lift is a technique that is especially beneficial for repetitive lifting exercises.
Your spine thrives in a healthy, well-supported, and ergonomically stable environment. To keep the tissues from becoming sore again, it is critical to maintain proper and supportive posture. If your back discomfort does not improve or disappear after making the advised postural changes, you should see a doctor to get an exact diagnosis of your back problem.
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