Improve your posture to decrease back pain.
| Health tips: Perfecting your posture | | | Dear Reader,
Good posture places only minimal strain on your joints and muscles. Poor posture, however, can increase stress on some muscles, stretching them or causing them to shorten. When overstretched, your muscles lose their strength and are more prone to injury and pain.
Avoid poor posture. One extreme of poor posture when standing is the swayback. In this position, your stomach protrudes too far in front and your buttocks extend too far in the rear. This position puts excessive pressure on your lower back.
The opposite extreme is the slouch position, in which your shoulders are rolled forward. If you perpetually slouch, muscles in your chest shorten, reducing your flexibility.
Practice good posture. Good posture will help you relax your muscles and may reduce your pain. Throughout the day, including when you exercise, try to maintain good posture.
Standing posture Hold your chest high, keeping your shoulders back and relaxed. Gently pull your belly button toward your spine. Hold the position while breathing normally and looking straight ahead. Keep your feet parallel and your weight balanced on both feet. Keep your knees straight — not bent or in a locked position. Sitting posture Rest both feet on the floor, keeping your knees level with your hips. Sit with your back pressed firmly against the chair. If necessary, support your lower back with a small cushion or rolled towel. Keep your upper back and neck comfortably straight, tucking your chin in slightly. Keep your shoulders relaxed — not elevated, rounded or pulled backward. |
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| Find relief from chronic pain | | This book is based on the take-charge pain management program at Mayo Clinic's Pain Rehabilitation Center which has helped thousands of people for over 40 years. | | Get this resource |
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