Quick Tips for Posture

It is estimated that 80% of people will experience lower back pain at some time during their lifetime. Low back and neck pain affects people of all ages and activity levels. These pains can be debilitating and should be taken seriously. The following are things to consider:

  • Avoid any activity that causes or increases your low back or neck pain. – Proper nutrition and staying hydrated are important for healing.
  • Exercise is good as long as it does not provoke your lower back or neck pain. – Use of heat may be beneficial to decrease tightness.
  • Let your healthcare provider know if you experience any onset of weakness or tingling in your leg or arms.
  • Let your healthcare provider know if your pain does not improve.

Here are three simple techniques to promote better posture and reduced lower back pain.

1. Shoulder Retraction

Scapular Retraction

Draw your shoulder blades back and down. Hold this position for about three seconds. Relax and repeat.

Progression to Scapular Retraction with Sports Cord Tubing

Bring your arms up and squeeze your shoulder blades back and down while slightly pulling the sports cord tubing. Hold this position for about three seconds. Relax and repeat.

2. Chin Tucks

Bring your head back slightly into a chin tuck position. Pretend like you are trying to create the “double-chin” effect and hold this position.

3. Straight Spine Techniques

For proper posture when sitting and standing, ensure that excessive forward curve of the lower back and upper spine does not occur. For a healthy lower back, maintain a “straight spine” – a straight line between the hips, shoulders, and back of the head. Avoid tilting your head forward and rounding your shoulders as part of your normal posture.

When bending and lifting, maintain this “straight-spine” posture. Do NOT allow the spine to flex forward. Keep a “heads up” posture – the back will follow the head. If you bend your head and neck forward, the back is likely to follow and result in bad posture. Also, remember to bend your legs and never lift using just your lower back.

Physical Therapy can be very helpful in the treatment of your lower back or neck pain. Ask a provider if physical therapy is right for you.

If so, tell your doctor, “Send me to Premier!”

Call us NOW at (573) 335-7868 to schedule your appointment today!