Back pain arises when our body experience physical stress due to extreme activities and bone deformity such as scoliosis. However, poor posture also contributes as one of the main factors for back pain.
Poor standing, sleeping and lying increases bone tension especially in our core area. That’s why we need to strengthen our abdomen and the back muscle through exercise and eating healthy food. But how can we really improve our posture?
Take care of your stance and feet
When you stand, make sure that your weight is evenly distributed. Maintain the double C or S curve on your back starting with your neck by leaning your head slightly forward. The next curve that you should maintain is on the upper back to the base of the spine. You can use a mirror and align your ears, shoulders and hips.
As you will observe, you are forming a straight line while maintaining the curves on your back. You will not feel any pain as you relax your body in this position. However, if you are feeling any pain, you are making unnatural posture so stop as soon as possible.
On the other hand, we should also pay attention to our feet. Although we might have common sizes for shoes, not all feet have the same width and comfort ability. According to Dr. Isagani Leal, musculoskeletal and back pain expert in the Philippines, it’s better to get tailored-fit shoes that are right for your size and body type together with shoe-foot bed from chiropractors and podiatrists that can improve the angle beneath your feet.
Make sure to sit properly
It is still important to maintain the curve in our back as we sit. Avoid sitting on a chair for a long time with no backrest. Use a lumbar roll or a small pillow that will help support our lower back. Keep the shoulders back to avoid leaning forward especially while writing or being in front of computer.
As you sit, keep your feet relaxed on the floor. Knees must be at the same level or below the hips and avoid crossing your legs as well.
Lie well, sleep well
Use a comfortable mattress which is not too firm but not too soggy. Your pillow must have enough thickness and softness to support your head. A lumbar roll can also support the curve on your back to help align your spine. You can also place small ones between your elbows and knees if you sleep on your side. However, sleeping on your side is not advisable since this will misalign your spine.
Also avoid sleeping with your stomach as it adds incorrect pressure to the body and creates unnatural angle on the neck and spine. With this, you experience bodily pain when your wakeup.
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