Poor Seated Posture and Low Back Pain
Published on under Back Pain
- Visualize: Think of a straight line that passes evenly through the ears, shoulders, hips, knees, and ankles (when standing). Then imagine a strong cord attached to the top of the head pulling you upwards, making you taller (i.e., “stand tall”).
- Shoulder blade squeeze: Sit up straight in a chair, relax the arms with the shoulders down (no shrugging), breathe deeply, and draw the shoulders back and squeeze the scapulae together keeping the chin tucked in. Repeat three to four times.
- Chest stretch: Stand facing a corner and place your forearms and palms on each of the two walls and straddle your feet one in front of the other. Lean forward until there’s a strong stretch in the chest muscles. Hold for 20-30 seconds and take deep breaths.
- Arm-across-chest stretch: Raise the right arm forward to shoulder height and bend at the elbow. Grasp the right elbow with the left hand and gently pull it across your chest until you feel a strong stretch in the right shoulder and arm. Hold for 20 seconds and repeat on the opposite side and repeat three times.
What about individuals who already have injured or degenerated lumbar spinal disks? What can they do to sit as pain-free as possible? In a 2018 study, researchers evaluated lumbar disk patients as they sat in various types of chairs and found that a kneeling chair is best for keeping the spine in a neutral posture, reducing the pressure on the disks. Additionally, a study published in 2021 showed that trunk muscle activity increases when patients with chronic back pain slouch forward, which means poor posture isn’t even relaxing.
In addition to providing advice and exercises for improving posture, your doctor of chiropractic can provide treatment to restore normal movement to the lumbar spine to reduce low back pain and disability.
Thousands of Doctors of Chiropractic across the United States and Canada have taken “The ChiroTrust Pledge”:“To the best of my ability, I agree to
provide my patients convenient, affordable,
and mainstream Chiropractic care.
I will not use unnecessary long-term
treatment plans and/or therapies.”
To locate a Doctor of Chiropractic who has taken The ChiroTrust Pledge, google “The ChiroTrust Pledge” and the name of a town in quotes.
(example: “ChiroTrust Pledge” “Olympia, WA”)
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