How Bad Posture can Affect Your Back and Health

Americans sit about nine to 13 hours each day, on average, a study reported in 2016.

Sitting incorrectly puts a lot of unnecessary pressure on our spines. Changing the way we sit can help reduce back pain.

From a side view, when someone is sitting incorrect, you can see a letter C formed by their neck and shoulders pushed forward with their back rounding out.

Sitting like this can cause damage to our intervertebral disks. Over time, sitting in a C shape can cause the disks to push up against nerves or even rupture, causing more serious back problems.

When you're sitting at your desk or dinner table, your spine should be straight, shoulders are rolled back and your muscles should look relaxed and flexible. 

A poor posture can develop from:

• Slouching 
• Irregular sleeping positions
• Anxiety
• Stress
• Low self-esteem
• Tight and weak muscles
• Weight gain

Living with poor posture over time can cause serious health problems and can be harder to change as time passes by.

The common problems poor posture causes includes chronic back pain and shoulder pain. 

Poor posture and slouching can lead to:

• Chronic back pain
• Headaches and migraines
• Low energy and fatigue
• Muscle and joint stiffness
• Joint pain and discomfort
• Muscle atrophy and weakness
• Nerve compression
• Muscle strain
• Sciatica
• Difficulty breathing
• Poor circulation

I have compiled a list of exercises and stretches which has helped me improve my posture drastically. Now I am more flexible and pain free.

1. Bow Pose

This stretch helps strengthen your quadriceps and glutes. It also helps loosen up your lower back and chest muscles. Its a great exercise for those who sit at their desks quite often.

• Start by laying flat on your stomach, now bend your knees and bring them to your hips or as close as close as you can. It can be challenging at first so just take it easy so you do not over doe it.
• Grab your feet with your hands. You can also start off with one foot if your flexibility needs improving.
• Lift your chest up, knees and head off the mat.
• Breath in and kick your legs letting your arms go naturally with them.
• Breath out and get back to the original pose.
• Repeat this stretch 5 times, competing a total of 3 sets.

2.Back Extension

Back extensions help strengthen your back muscles. Protecting your spine from bad posture. Having bad posture puts more pressure on your intervertebral disks.

• Start by lying on the floor on your stomach. 
• Depending on your flexibility, you can place your arms under your chin or on the sides. of your chest and pressing your palms down onto the floor.
• Inhale and lift your head, chest, and upper back, then lower while inhaling.
• Do 10 reps and a total of 3 sets.

3. Upright snow angels

Upright wall angels can help improve your posture and shoulder mobility.

• Start by standing up against a wall, pressing back and head against the wall.
• Move your arms above your head slowly while keeping your body pushing up against the wall at all times. You should look like a standing snow angel.
• Repeat this stretch 10 times with a total of 3 sets. 

4.Pectoral doorway stretch

A pectoral doorway stretch can help loosen up your tight chest muscles caused by slouching.

• Stand inside the doorway with your right arm at 90 degrees and your forearm against the door frame. Keeping your neck relaxed. 
• For a good stretch, rotate your chest to the left. You should feel it in your chest and front shoulder.
• Hold for 30-60 seconds then repeat with the left arm.

5. Plank

Planks are great for developing a  strong core which helps with improving your posture. 

• Get into the plank position by resting your body weight on your forearms while your elbows bend on the ground.
• Keep your body straight, tense your core and suck your belly button in.
• Hold for 60 seconds. Keep increasing the time to improve your core strength. 

6. Thoracic Extension

Thoracic extension can reduce neck, shoulder, back, and hip pain. It helps loosen up tight back muscles and releases any knots you might have. 

• Start by laying with your back on a foam roller. The foam roller should be perpendicular to your spine and going across your shoulders.
• Lift your glutes up.
• Using your heels, move back and forth like your rolling on a log.
• Keep rolling until you feel any discomfort. Once you hit a spot which makes you feel discomfort, hold on that spot for 20-30 seconds then keep rolling.

7.Pectoral Ball Smash

This exercise can help loosen up tight muscles in your front chest.

• Place a tennis or similar ball between your chest near your shoulder and a wall.
• Roll the ball around until you find a tight spot and discomfort. Hold the ball there for 10 to 20 seconds to release the knot.
• Roll the ball again until you find other tight spots. Repeat this for both sides. 

8. Broom Shoulder Stretch

Broom shoulder stretches helps loosen up your tight shoulders. Just take your time and increase your range of motion as your flexibility improves over time. 

• Hold a resistance band or broomstick in front of you with an overhand wide grip.
• Slowly lift it over your head and all the way around and back.
• Do 10 reps slowly, completing a total of 3 sets.

9.Cat/Cow Pose

The cat/cow pose helps loosens up tight back muscles and spine.

• Start by going on your hands and knees, placing your palms under your shoulders, and knees below your hips.
• Breath in, pull your belly in and stretch your back like a cat. dropping your head and back curving.
• Now extend your head and tailbone up while tensing your abs and exhale. 
• Repeat this stretch 5 times completing 3 sets in total. 

10. Cobra Stretch 

The cobra stretch can open your chest, ribs, and lungs. Helps improve breathing and loosens up the spine.

• Start by laying down,  placing your hands on the floor and palms facing down under your shoulders.
• Inhale and lift up your ribs off the floor. Keeping your shoulders back.
• Hold this position for 30 seconds and release.

Bonus Tips to Improve Your Posture & Reduce Back Pain

To achieve a good posture takes more than just doing a few exercises. Good posture is achieved by constantly reminding yourself to correct yourself and stand up tall.

It's challenging at first, however making this a habit can improve your health and boost your confidence.

• Visualise yourself walking up straight. Imagine a string top of your head pulling you towards the ceiling.
• Keep your core muscles tight when sitting and walking.
• Make sure to use monitor stands when using the computer. I like using stacks of old books and magazines.
• Use ergonomic furniture and equipment if your job requires you to work at a desk.
• Take short breaks. Go for a quick walk and remember to stretch your muscles.
• Set up reminders to remind you to correct your posture. I like using my cell phone to send me reminders every hour
• Try and avoid sleeping on your stomach
• Use comfortable pillows and mattresses.

To improve your posture takes consistency and patience. It took me years to develop the right habits but in the end it was all worth it.

I don't have lower back pain anymore and I'm much more flexible and active.

I'm able to squat with much better form too! My advice is to try a few exercises and stretches each day.

So how is your posture? What can you do to improve your posture starting from today?

Let me know it the comments below, I would love to hear from you. 

For more information, check out https://www.totalbeings.com/my-back-pain-coach-review-relieve-your-chronic-back-pain-today/.