Do you want to be safe from chronic spinal issues? Your posture is the main thing that will determine your spinal health. If you don’t take care of your posture, you are likely to suffer from osteoporosis, arthritis and spurs, muscle spasms, lower backbone pain, knee pain, and much more. Hence, this article illustrates 6 postures that lead to back pain.
You need to know that if you withhold your bones and muscles that contradict how they are supposed to be held, you place unnecessary pressure on the bones. Hence, a poor spinal posture can even cause nerve damage that can trigger back pain Dallas.
If you want to avoid this, you need to make quick posture fixes. Here is how you can do it.
6 Postures Leading to Back Pain
Wrong Sleep Position
Preferably, when you sleep, you should keep your backbone in a straight position. It is similar to how you should try to keep it straight all through the day while you sit or stand. Hence, the ideal position is that you should sleep on your side by placing a cushion between your legs. Or it would be best if you slept on your backbone while placing a pillow under your knee. While sleeping over your stomach is the worst position for your spinal alignment, as it can place undue pressure on your neck and lower spine. Also, if you are a belly sleeper, you should sleep on a firm mattress to help reduce pressure.
Holding the Same Position for Long Hours
You need to understand that your body is designed to move and change positions. So, if you stand or sit in the same position for very long hours, your body will start to aching. Hence, the best way is to stretch your muscles after every half an hour to release pressure. And you should practice this multiple times a day. Also, you need to understand that stretching your muscles is not only recommended before or after your exercise regime but should be done several times a day.
If you have a desk-bound job or remain in a static position for long hours, you will experience muscle pain and discomfort. Also, your muscle strength is vital to maintain yourself in an ideal posture. Hence, exerting and stretching your muscles is the key to remaining healthy.
Following are the recommended stretching exercises to prevent back pain Fort Worth:
- You need to stretch your upper body and reach your arms (like you stretch while yawning).
- Stretch one leg behind you and plunge into the forward-facing leg to stretch the hip muscles.
- Extend the inner thigh muscles by maintaining a side lunge.
- Perform squats as it will help you lose your muscles and encourage blood flow throughout the legs.
Besides, you can also try Pilates, yoga, barre exercises, plank positions, bridge positions, and Fischer enhances.
Wrong-Way of Typing
If you have the wrong keyboard, you may suffer. Ideally, while using the keyboard, you should place your forearms on a plain surface, and your elbows should droop straight down on your side rather than being spread at an extensive-angle. Hence, when you choose a keyboard that is either too wide or too narrow, you tend to follow an improper posture, which is not suitable for your well-being.
Also, if you have a vast shoulder size, broad chest, or larger frame, you should opt for a bigger keyboard. While if you have a smaller build-up, you should opt for a minor one.
Also, if you have an office job, and you are required to place your wrists on the surface, it will leave your arms over-flexed for a long time. Hence, bending your arms or elbows for a long time places extra pressure on your joints and nerves. With time, this unnecessary pressure can cause tickling and numbness in the fingers. Besides, it can eventually lead to more significant health issues.
Your Core Muscles Remain Unused
If you allow your tummy to remain forward and your spine slump during sitting or standing position, you are not using your abdominal or core muscles. It would be best if you understood that your core muscles support your backbone. Hence, with time these positions can cause lower spinal pain, bulged discs, and spinal stenosis.
Therefore, you should pull your belly button towards the lower backbone to get rid of this risk. Be careful not to let your spine curve. Instead, just let your abdominal muscles engage and build your muscle strength.
Also, if you love to curl up on a comfortable couch while reading a book or watching TV, you compromise your posture. Also, craning your neck while working on the screen for long hours can be a disturbing posture.
You Hump Your Shoulders
If you roll your shoulders forward, you welcome a wrong posture. The reason is that it places undue stress and aggravates the curve in the upper backbone, pulls your skull and neck into an unnatural tilt. In a few cases, it may also cause your pelvis to tuck in. Besides, it may also restrict how much you expand your lungs and eventually reduce the lung capacity. Hence, it may worsen your heart and respiratory condition. Hence, you should avoid this habit. Instead, it would help if you emphasized lengthening your vertebrae to provide as much height as possible. It relaxes down the shoulders to move it to where it is required.
You Gape Down for A Long Period
Usually, if you have a desk job in an office, you must work on the computer all day. It requires you to gape down for long periods daily. Therefore, it damages your posture. You should know that our skull is hefty, and when you tilt them forward for a long time, you place a lot of stress on the neck and upper backbone muscles. The right way is that the spine muscles should evenly support your weight, and your skull should be parallel to the floor.