Nearly 80 percent of Americans will deal with back or neck pain at some point in their lives. One of the most common culprits is poor posture. Posture is a habit, and luckily, habits can be changed. Here are five tips to help you stay aligned and reduce your risk of back pain today and in the future.
Strengthen the Muscles That Support Your Spine
Your spine relies on two major muscle groups to stay stable. The core, which includes your abdominal muscles, works in tandem with the paraspinal muscles, a group that runs the full length of your spine on either side. When these muscles are weak, your spine has to work harder, and pain tends to follow.
Crunches and sit-ups are a straightforward way to build core strength. For the paraspinal muscles, regular walking, running, or cycling on a stationary bike all get the job done. You do not need a gym membership or a complicated routine, just a regular routine to engage your muscles. Consistency matters far more than intensity.
Pay Attention To How You Stand
Your hips should be in line with your back, your shoulders relaxed but not slumped, and your weight distributed evenly across both feet. Over time, standing properly makes a real difference in how your spine holds up.
Set Up Your Workspace With Your Spine In Mind
Placing a small cushion or lumbar roll in the natural curve of your lower back provides meaningful support during long hours of sitting. Sit relatively upright, avoid leaning forward for extended periods, and position your monitor at eye level so you are not straining your neck up or down.
Get Up and Move Throughout The Day
Staying in one position too long puts prolonged pressure on your spine and surrounding tissues. Standing up, stretching, or taking a short walk every 45 to 60 minutes prevents the stiffness and muscle fatigue that accumulates over a long day.
Watch How You Sleep
If you find yourself waking up with soreness in your back, taking additional steps to ensure your back is straight can help. Sleeping on your back with a pillow under your knees, or on your side with a pillow between your knees, keeps your spine in a neutral position. Sleeping on your stomach puts significant strain on your neck and lower back. If that is a hard habit to break, placing a flat pillow under your pelvis reduces some of that stress.
Still Dealing With Back Pain?
When home care isn’t cutting it, our back specialists at Nebraska Spine + Pain Center can help you figure out what’s going on and what to do about it.