Good posture not pain.

How we were born and what we do today will determine how our posture will look. Everyone has a natural stance, a way that they sit or stand. Some backs are naturally more curved than others, as seen in the three classic standing postures below. In reality, we are usually somewhere in between. If you suffer from back problems, slumping at your desk or on the sofa will likely worsen things.

 

So here is our guide to potential problems with each classic posture.

 

The Swayback: is almost the opposite of slouching forwards, sometimes called the lazy posture. It's almost leaning backwards, with the shoulders behind the hips and the chin poking forwards. Weak abdominals, stiff spine and weak back ligaments cause this. The back muscles and muscles at the back of your legs (hamstrings) end up overworking and becoming tight.

The best course of action to overcome this problem would be a consultation with an osteopath to establish a treatment plan to get you moving correctly and an exercise management plan to keep you active.

 

The increased midback curve: A curve in your midback is standard. However, anything over 45 degrees is considered excessive. For some people, the curve is genetic. For others, the vertebra might be an abnormal shape, age or poor posture. Poor posture is the most common cause of mid-back issues. It occurs as a result of slouching and a weakening of the muscles and ligaments of the back, and this is a terrible thing to have if you are an office worker. This problem usually responds very well to a course of osteopathy and exercises to keep you mobile.

 

The increased lower back curve: This is sometimes genetic, but certain disorders can contribute to the condition. The most common ones are obesity, osteoporosis, and spondylolisthesis, to name but a few. The trick here is to avoid sleeping on your front as it will increase the lower back curve and strain on your lower back.

Pregnancy and excess fat around the abdomen causes the pelvis to tilt, which makes the back painful. This problem usually responds very well to a course of osteopathy and exercises to strengthen your core.

 

The reduced lower back curve:  Classically seen in patients with degenerative conditions, the flat back often results from Ankylosing Spondylitis or degenerative disc disease. It occurs due to any disorder that causes the lower spine's front part to shorten. The discs reduce in height (spine shock absorbers), which happens naturally with age and can cause pinching of the nerves. The best course of action depends on the degree of wear and tear. Usually, osteopathy and exercise can help, but sometimes other interventions are necessary. Your Osteopath will be able to advise you.

 

General advice.

Sitting: The critical thing here is to get a desk assessment done at your workplace and ensure your eye prescription is correct. Take regular breaks from your work. Do your exercises as and how your Osteopath recommends.

 

Standing: Standing can be a nightmare for people with bad backs who hate standing in a queue or crowd-watching an event. My best advice is to use stick-on heat patches and move around as much as possible, even if that only involves gently swaying.

 

Lying down: Take your time investing in the right mattress. As a general rule of thumb, a memory foam mattress will suit people with back and hip issues. A pillow between the knees can work wonders if you like sleeping on your side. A pillow under the knees can help reduce pain for those who prefer to sleep on their back. Avoid sleeping on your front because it's bad for your back and neck. If you must sleep this way, put a pillow under your pelvis to reduce the lower back strain.

 

Pillows: Try to keep your head in a neutral position.

 

Do your exercises, the most important, cheapest and most overlooked tip.

More stretches and exercise = fewer trips to the Osteopath.