Is Poor Posture Causing Your Back Pain? - Spine-health

Tips to use supportive posture

Here are a few tips on how to maintain good posture while walking, sitting, and lifting.

Walk tall

While walking, it is important to look straight ahead and to keep your head balanced above your spine. Keep your spine straight and relax your shoulders. Make sure to land on your heel and then gently roll forward to push off the front of your foot. With each step, a gentle spinal rotation must be achieved by reaching the opposite arm forward.6Pavilack, L., Alstedter, N. & Wisniewski, E. Pain-free posture handbook : 40 dynamic easy exercises to look and feel your best. Berkeley, CA: Althea Press; 2016.

See Techniques for Effective Exercise Walking

Sit with support and get up every hour

While sitting and working on an office chair, keep your back flush against your chair, your head over your spine, your shoulders rolled back, and shoulder blades down. Bend your arms at a 75 to 90-degree angle at the elbows. Your legs must be hip-distance apart with both feet flat on the floor. If you are unable to reach the floor, use a footrest.

See Choosing the Right Ergonomic Office Chair

Place a small pillow or rolled-up towel to support your lower back and maintain the lumbar curve.6Pavilack, L., Alstedter, N. & Wisniewski, E. Pain-free posture handbook : 40 dynamic easy exercises to look and feel your best. Berkeley, CA: Althea Press; 2016. Aim to get up every hour and walk a short distance to relieve pressure off your discs.

Lift carefully

To lift a heavy object from the floor, squat down in front of the object by keeping a straight back and bending your knees. Hold the object close to your chest while you straighten your knees to stand up.6Pavilack, L., Alstedter, N. & Wisniewski, E. Pain-free posture handbook : 40 dynamic easy exercises to look and feel your best. Berkeley, CA: Althea Press; 2016.

To lift lighter objects, take support from a table or a counter with one hand, bend down at your hip (keeping a straight back), and raise one leg backward for counterbalance. Use the other hand to lift the object. This technique is called the golfer’s lift and is especially useful for repetitive lifting activities.7McGill, S.M., Low Back Disorders: Evidence-Based Prevention and Rehabilitation. 3 rd ed. Human Kinetics, Incorporated; 2015.