Poor posture is common to most people these days. Long hours before the computer or behind the wheel of a car are the reasons behind this for most of us. A sedentary lifestyle in the winter months makes it worse. You may not realize the damage poor posture is doing to your spine until it’s too late.
Constant slouching can lead to anatomical changes in the spine that can constrict blood flow, causing intense pain in the muscles, discs and joints. Back pain can be caused by an uncomfortable office chair, the new seat of your car or a mattress that doesn’t provide firm support to your back. The pain can start at your neck, moving down to your upper and lower back if it’s not treated on time. Switching positions can provide temporary relief but the pain may come back later if it has not healed well.
Dr. Gordon Paterson, the trusted healthcare provider at the Paterson Family Chiropractic Clinic in Langley, throws more light on how to maintain good posture to prevent back pain.
Basics of Good Posture
Posture is the way you carry yourself while standing, sitting, walking or performing tasks such as lifting, bending, pulling, pushing or reaching out. Good posture keeps the spine strong and the discs of the vertebrae aligned. Poor posture can injure your muscles, joints and vertebrae.
Ways to Maintain Good Posture
Stand Tall: Try to maintain a good posture consciously at all times to prevent back pain. Walk straight, sit with your spine erect and pull up your spine when you stand. During workouts, keep your head balanced and steady; avoid drooping your shoulders. While walking, try not to tread tiptoe. Land on your heel first.
Sit up straight: If you have a desk job at work, chances are that you’re sitting in one position for long hours, hunched before the computer. This can severely damage your spine over time. Make a conscious effort to move about to keep the blood circulating. Try not to keep your arms too straight. Bend at the elbows slightly to avoid stiffness and allow a more relaxed posture. Let your feet lie flat on the floor or use a footrest if possible.
Lift Weight with Care: Sudden muscle pulls from improper lifting can strain your back and injure your spinal muscles and discs. Always bend your knees and keep your chest out while lifting weight off the ground. Lead with the hips, not your lower back, when you change directions while lifting anything heavy. Hold the object as close to your body as possible to avoid straining your back.
Maintain Healthy Body Weight: It is important to maintain healthy body weight and exercise regularly for a good posture. Here are two simple stretches to help you:
- Upper Body Stretch: Stand straight with your shoulders pulled back. Pull yourself up slowly to stand on your toes, increasing the space between your rib cage and pelvic area. Come down slowly until our feet are flat on the ground again. Repeat 5-10 times.
- Shoulder Squeeze: Sit on a firm backed chair with your back straight, hands on your thighs, shoulders at chin level. Draw back your shoulders slowly, squeeze your shoulder blades together, count for five and bring back to normal position. Repeat 5-10 times.
Welcome to Paterson Family Chiropractic Clinic in Langley
If you’ve injured yourself, laid up with back pain or are having a hard time moving around after a sports injury, visit our clinic as soon as you can for treatment to shorten the healing process. Some of our services include cranial readjustment, massage therapy and chiropractic care.
Call our office to talk to our receptionist about an appointment.