Using better posture to treat back pain

Back pain may be mild or debilitating, chronic or occasional, located in upper back or lower back.

Treatment depends upon the cause of the pain, and the frequency and intensity of the symptoms. Some self-treatment options include the use of pain relieving medications.^1-3 Another common treatment for back pain is heat therapy.^1,2 One of the best approaches to dealing with back pain may be to prevent it from occurring in the first place, or at least lessen the chances. Adjusting general posture may help.^3,5

Adjusting posture to relieve back pain

In many instances of back pain, poor posture plays a role.^3,5

Standing up straight aligns the spine and allows the muscles of the back to do their job. Stooping or slouching strains and stresses these muscles, resulting in fatigue and back pain over time.⁴ These poses are an ideal way to practice good posture:⁵

Proper standing posture⁵

• Keep your weight primarily on the balls of your feet.
• Keep your knees slightly bent and your feet shoulder-width apart.
• Let your arms hang naturally down the sides of the body.
• Tuck in your stomach. Straighten the upper back and stand tall. Pull your shoulders back.
• Keep your head level, your ears should be in line with your shoulders.

Proper sitting posture⁵

• Sit with feet flat on the floor.
• Sit with your back against the chair.
• Relax your shoulders back against the chair and keep your arms parallel to the ground.
• Avoid sitting in the same position for long periods of time.

Lifting, bending posture³

• When lifting heavy objects, keep the back straight, bend at the hips and knees and let the leg muscles bear the weight.
• When carrying a heavy object, use two hands and keep the object as close to your body as practical.

If when maintaining proper posture the back muscles begin to tire, it may be a good idea to try some strengthening exercises. Doing daily exercises to strengthen the core muscles used in maintaining good posture, such as the lower abdominal muscles, may help to relieve or prevent back pain.^2,4,6