Everyone wants to avoid back trouble, but surprisingly few of us manage to escape it. A significant number of people experience back pain at some point in their lives. Back pain is notoriously difficult, and expensive, to remedy.
The majority of back pain is the result of muscle and ligament strain or weakness, and can often be prevented by developing core strength and proper posture. Maintaining good posture not only helps you look better, it improves muscle tone, makes breathing easier and is one of the best ways to stave off back and neck pain.
Posture is the key. If your spine is not balanced, you will inevitably have problems in your back, neck, shoulders and even joints. The following advice may help you make it a daily habit and stave off expensive back problems to boot.
First, try correcting your slouching habits on your own. Stand up and lift your chin slightly; align your ears over your shoulders and your shoulders over your hips. Place your hands on your hips and pitch forward about two inches. There should be a slight inward curve in your lower back, an outward curve in your upper back, and another inward curve at your neck. Maintain this posture and sit down.
When you are sitting or driving for long periods of time, place a cushion or rolled-up towel between the curve of your lower spine and the back of your seat. Supporting your lower back will maintain the natural curve of your spine; when the back is supported, the shoulders more naturally fall into place.
If you sit at a desk all day, get help from ergonomics expert who can assess your work area. An ergonomist can make sure your chair, desk and keyboard are at the optimal height and can adjust your sitting posture.
If no expert is on hand, make adjustments yourself. The center of your computer screen should be at eye level, and the desk height should allow your forearms to rest comfortably at a 90-degree angle.
Work with your feet flat on the floor and your back against the chair. Whether you work in an office or at home, get up and stretch every 30 to 60 minutes. Sitting for long periods puts pressure on discs and fatigues muscles.
