Three Easy Posture Techniques to Prevent Back Pain

Sore back? Me too. Having back issues can make even a living saint turn into a grouch. Chronic back pain becomes a prominent issue among adult as we age. Improving your posture can help to lessen the pain and deal with the constant struggle of back alignment. Here are three easy ways to help you improve your posture every day.

Standing Posture.

Most people slouch. It's just our body's natural way of relaxing when we are sitting, standing or sleeping. To properly align your standing posture first exhale the excess air from your lungs. Then slowly take a deep breath as you imagine a string tied to your head pulling you toward the ceiling or sky. As you are being lifted raise or shrug your shoulders up to your ears and roll them back.

After you inhale the last bit of air into your lungs you should be standing erect with your hands relaxed at your side, thumbs pointing down the outside seam of your pants. Then tilt your head back just a little, as if you are turning up your nose at a plate of cauliflower. Although it looks snobby, the neck should have a slight curve in its natural relaxed state.

Keep this posture in mind throughout the day. Remembering to raise your standing posture even five times a day can help make it a habit.

Sitting Posture

How many of you sit at a desk at work for 8 hours or more? Although office jobs are typically considered sedentary occupations, if your posture is incorrect you may suffer a great deal of back pain, not to mention other ergonomic physical issues.

When sitting in your chair your feet should be flat on the floor with your legs at a 90 degree angle. Your chair should have a sturdy back support, not a "rocking" office chair that leans back when you do. Check the office chair and see that the "lock" is on so it will support your lower back.

Again, breathe in, raising your chest and rolling back your shoulders, head tilted back slightly. If your chair has arm rests lower them so your elbows do not naturally find a spot to lean.

If you sit and type at a computer ask your company to perform an ergonomic evaluation of your desk space. While sitting upright, your eyes should be looking at the top of your monitor. Your arms should be relaxed with elbows at your side and arms at a 90 degree angle with your fingers on the keyboard. Don't allow your wrists to rest on your desk or on a padded rest while you type.

Sleeping Posture

Do you wake up at night with your back aching? Try an ergonomic "memory foam" pillow which you can purchase at your local Target store for under $20. The best posture for your back while lying prostrate is on your back, with your neck, not your head, supported. Don't pile up the feather pillows.

A pile of pillows will cause your neck to rest at an awkward angle, and usually causes snoring due to blocked airway passage.

A memory foam pillow will support both your head and neck, keeping your breathing passage open. If you sleep on your side, put a regular pillow between your legs. That allows your spine to align correctly with your body. If the spine is out of alignment you will know when you wake up and feel the burn.

These simple techniques to help your back stay aligned can be your best practice to prevent a trip to the chiropractor. Along with regular stretching and exercising, your posture can make the difference in lifelong back health. Take care of your back and it will take care of you.