Sit Up Straight: How Good Posture Helps Prevent Back Pain

Sit Up Straight: How Good Posture Helps Prevent Back Pain

In an era of smart devices, posture has never been more important or harder to achieve. When we’re working, we’re hunched over a laptop. When we’re not, we’re craning our neck to look at our smartphone. Most of us spend all day on the computer. Maintaining good posture for an hour can be hard. But eight hours? You can forget about it. Slouching might not seem like a big deal, but it’s one of the leading causes of back pain. And over time, poor posture can cause chronic back issues.

The Problem With Poor Posture

Bad posture strains your muscles and stresses the spine. This pressure usually won’t hurt your back right away, but builds up in the long run and can even change the structure of your spine. When this happens, it results in complications throughout your back. A compromised spine constricts your blood vessels and nerves, causing problems with your muscles, discs, and joints. And all of these problems can lead to headaches, fatigue, and even breathing problems. Your back is a delicate machine. When one part falls out of alignment, it can affect everything. Habitual poor posture can set off a domino effect and wreak havoc throughout your back and body.

What Is Good Posture?

When it comes to good posture, it’s all about spine alignment. When you exhibit correct posture, every part of your body is in tune with each other, and everything is balanced and supported. When you’re standing, you should be able to draw a straight line from the earlobe, through the shoulder, hip, knee, and into the middle of the ankle. While poor posture puts pressure on your spine and can stress your muscles, proper posture releases this pressure and allows your muscles to be at ease.

What to Avoid

Many of us slouch without even realizing it. There are a couple of common habits that can affect your posture. Here are some examples of poor posture. Make a mental note to avoid:

Ways To Improve Your Posture

Standing Desk

We can’t always choose how we work. If you’re glued to the computer for hours each day, you might want to look into a standing desk. Instead of hunching over your computer, standing at your desk helps contribute to better posture and allows more blood flow throughout your whole body. With a variety of health and postural benefits, it's not surprising that the standing desk is taking over the business world.  

Ergonomic Chairs

If you’re not buying into the standing desk trend, there’s a more comfortable option out there. While many office chairs don’t give your back the support it desperately needs, ergonomic chairs are specifically designed to combat slouching and the back pain that comes with it. These chairs come with a back that supports the natural curve of your spine. And unlike traditional chairs, they cover your entire back instead of just a portion.

Get Moving

The spine is made for motion. Long sessions of sitting, even with proper posture, can be detrimental to your back. It’s important to get up, stretch, and move around every so often to give your muscles a rest. Try setting a timer to remind yourself to get up every thirty to forty-five minutes to stretch and move around.

Sleep Safely

That’s right. You can even sleep with poor posture. How you sleep plays a major role in your back health. In fact, the most common way people injure their back is during sleep. While only eight percent of people sleep on their back it’s the best position for your health. Conversely, sleeping on your stomach is the worst for your back and can lead to numbness, tingling, aches, and irritated nerves. Sleeping on your side isn’t as bad as sleeping on your stomach, but can aggravate arthritis and other prior existing back problems.


Poor posture is an epidemic in the technology era. While in the past humans would be on the move all day long hunting and gathering, now we spend most of our lives stationary. Technology might have made our lives easier, but your back might not agree. Hours on end spent on smart devices isn’t always a smart idea for your back. Evolution didn’t design us for the sedentary lives that we now live. But by being conscious of when you’re slouching, fixing poor posture when you see it, and using some helpful tools you can banish back pain. Are you struggling with back pain? Need to get looked at? Book an appointment to see one of our specialists here.

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