If you experience back pain, you’re not alone. According to the Centers for Disease Control, more than one-third of American adults reported experiencing back pain in the past three months. Even if you’re not facing back pain now, there’s a good chance you will at some point during your lifetime. The good news is back pain doesn’t have to last forever.
Let’s dive into the connection between posture and how it may impact your overall health.
Posture is more than whether you stand straight or sit slouched over – it’s the way you naturally hold your body when you’re at rest or in motion. The muscles, ligaments, and tendons of your musculoskeletal system hold your body in a comfortable position and adapt to the activities you’re doing.
There are two forms of posture: static and dynamic. Static posture includes how you hold your body when you’re not in motion, such as while sitting still, lying down, or standing. Dynamic posture is how you hold and stabilize your body while in motion. Your dynamic posture will change whether you’re walking, running, or participating in other exercises or activities.
The misconception that “good” posture prevents back pain while “bad” posture can cause it has been widespread. Everyone has their own unique posture that is neither perfect nor imperfect. In fact, research has shown there isn’t a strong correlation between having “good” posture and the presence or absence of back pain.
Studies have shown that sitting or standing with a slouched posture was not predictive of future back pain. Comparisons between individuals with and without back pain have shown no consistent differences in the posture of these two groups. Similarly, lifting with a straight back instead of a rounded back doesn’t provide additional protection against back pain. Some research has shown that people without back pain who work manual jobs tend to lift with a rounded back posture, while those with pain tend to lift with a straight back.
In some studies, researchers have found links between people who move little throughout the day and pain. This suggests that rather than posture itself, the movement between different positions could contribute to the presence or absence of back pain.
There has been shown to be a correlation between neck pain and maintaining a forward head posture; however, it is unclear whether the posture causes the pain or the posture is a reaction to the pain.
The spine is naturally curved in three places: at the neck, the middle back, and the lower back –creating a gentle “S” shape. Everyone has a different curvature of their spine, leading to natural variations in posture between different individuals. Thus, a comfortable posture for one person may be uncomfortable for someone else.
The ideal posture doesn’t add additional curves to your spine. This reduces stress placed on your spine and lessens the risk of strains and sprains on the surrounding muscles and ligaments.
Sitting slouched isn’t a problem for the bodyuntil it is the only option the body has for that position. The most important thing when it comes to posture is ensuring your body can move in a variety of different ways that will allow you to complete activities and movements efficiently and without discomfort. This means that rather than focusing on achieving perfect posture, the best way to prevent back pain is to learn to adopt a variety of different postures that are comfortable and promote healthy movement.
Even though “poor” posture doesn’t directly cause back pain, that doesn’t mean that there is no impact on the body. Sitting slouched can impact breathing, cause headaches, and trigger digestive issues.
A study that observed the respiratory function of smartphone users while in a sitting position showed that after one hour, studied participants showed decreased respiratory function. Holding the head forward and rounding the shoulders while holding a phone tightens the muscles of the chest and makes it more difficult for the diaphragm (a thin muscle below the lungs) to expand fully as you inhale.
Sitting in a slouched position can also affect digestion, especially after a meal. When you sit slouched, there is greater pressure placed on the stomach, which can force stomach acid into the esophagus, causing acid reflux. There is also some evidence that suggests a slouched posture can cause movement through the intestines to slow down.
Tension headaches can also be caused by posture. When someone maintains a forward head posture, the head places greater weight on the neck, causes muscles to tighten and grow weaker, and reduces neck movement. As a result, people with forward head posture are more susceptible to tension headaches.
If you experience regular tension headaches, physical therapy can help to correct your posture and strengthen the surrounding muscles to prevent future tension headaches.
Rather than focusing on achieving “perfect” posture, the best approach is to focus more on spine health and movement. Here are some easy ways to improve your posture for pain reduction:
It’s not necessary to be constantly thinking about your posture and whether it’s good or bad. Instead, check on your posture and how your body feels periodically. If you feel like your muscles are beginning to feel stiff or sore, take a few moments to stretch before resuming what you were previously doing.
The shoes you wear can have a big impact on your posture. Some shoes may force your feet or ankles into unnatural positions that can change how you move while wearing them. Find shoes that don’t cause discomfort and allow your body to move naturally.
One of the most important things you can do for your posture (and overall health) is to get active and keep your body moving. Exposure your body to many different movements, activities, and exercises to expand and improve the movements your body is capable of. Physical activity will also strengthen your muscles and make them more efficient in supporting your body and its movements.
Although there is not much evidence that directly supports the link between posture and back pain, it is still a condition that can hinder your overall health and daily activity. If you’ve been experiencing back pain, there are many simple exercises for back pain that you can do at home. Regularly exercising the muscles of the back can help to relieve pain and prevent the discomfort from worsening, which is important because people who overprotect their back are more likely to experience pain.
Before beginning any new exercise or stretching routine, you should consult with a qualified healthcare professional.
Here are some ways you can strengthen your back and its supporting muscles:
Lay flat on your back with knees bent and feet flat on the floor. Pull one knee to your chest with both hands and press your spine to the floor. Hold this position for five seconds and return to the starting position. Repeat with the other leg; complete two to three repetitions of the stretch on each side of your body.
Starting in the same position as the previous stretch, raise your hips to form a straight line between the knees and shoulders while keeping the head and shoulders relaxed on the ground. Hold the position while taking a few deep breaths, before returning to the starting position and repeating for three repetitions.
While sitting on a sturdy armless chair or stool, sit straight and bring shoulder blades together. Hold the position for five seconds before releasing. Repeat this stretch a few times throughout the day.
Physical therapy can be an effective treatment option to address back pain. PT can help to identify what’s causing your pain and provide guidance on what you can do to relieve it. Our expert team of physical therapists understand just how difficult living with back pain can be. We work with each patient to understand their pain and create custom treatment plans to relieve pain and restore motion based on unique needs and goals.
Request an appointment today and we’ll help you get better, faster at a PT clinic near you.
