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16 Ways to Fix Your Posture and Improve Your Pain




Remember when your mom told you to sit up straight? That’s a timeless advice we have all heard as a child.

Poor posture can worsen your back pain, and posture training can help.

Techniques for good posture

When sitting:

  • Sit in a firm chair with armrests to relieve pressure in your back and shoulders.

  • Keep your upper back straight and shoulders relaxed. Keep stomach muscles pulled in, and maintain the proper curve in your lower back. You can do this by tightening your stomach and buttocks. Some people are more comfortable sitting with the back of the chair at a 15- to 20-degree angle.

  • Use a small cushion behind the lower back to maintain the natural curve of the back.

  • Place a footstool under your feet to keep your knees slightly higher than your hips.

  • Stretch every now and then.

When standing:

  • Stand with weight equally distributed on both feet.

  • Don’t lock your knees.

  • Place one foot on a footstool to ease tension in your back.

  • Keep your back straight by tightening your stomach muscles and buttocks.

  • Focus on bringing your scapulas in towards each other with your chest stretch out

When sleeping:

· Lie on your side with your knees bent.

  • If more comfortable, place a pillow between your knees while sleeping on your side.

  • Use a firm mattress.

Body mechanics

It is important to keep good posture while your body is in motion. When you lift, hold the object close to the body and lift with your legs. This maintains the normal curve of your back and prevents uneven pressure on the vertebrae of your spine.

When bending down to lift an object, bend with your knees instead of your back. Avoid bending forward to lift or work.

  • Hold the object close to you.

  • Straighten your legs to lift the object.

  • Get help with an object that is too heavy.

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