Posture related back pain
What is Posture related Low back Pain?
Most of the stress in our body goes through the back just above our pelvis. Given the amount of loading at this junction, it is really not surprising that so many of us feel pain and discomfort there from time to time from poor mechanical loading and poor postures.
Whats Causes Posture related Low back pain?
Most of us recognise the postures below.
- These are poor, sustained postures.
- They could be in sitting, standing, lying or in any kind of sustained positions.
- Poor postures eventually cause your ligaments and other soft tissues to get tired and stretched leading to pain or discomfort.
What are the symptoms of Posture related Low back pain?
- Pain only in sustained poor postures.
- Pain is mainly located in your spine and does not radiate away from your spine.
- Pain goes away with movement.
- There are usually no lower limb symptoms present.
How can posture related back pain be treated?
- 85 to 90% of people get relief from this type of back pain by avoiding poor postures in sitting, standing, walking or even in lying.
- It is important to learn to adopt good postures in sitting, standing or any other positions that you sustain for long periods.
- Taking frequent breaks, especially if you work at a desk.
- Even if you do a physically active job you may be staying in a stooped posture for long period. It is important to take breaks and gently stretch the spine in a different direction to help relieve the stress on your lower back.
- Posture Over-Correct Exercise. This is a powerful exercise if you are sitting at a computer for long periods You curve your back forwards as shown in the picture below and return it back to neutral position. Repeat this about 10 to 15 times every 30 mins during your working day. This will help to relieve the stress on your back.
- Standing spinal extension stretch. This is another simple stretch and to be effective it must be done every 2 hours during the day for about 5 to 6 repetitions, this will help you to avoid posture related back pain and preventing long term problems.
Please refer to our attached documents on low back exercises for more details on advanced exercises.