Back pain to some degree has affected many people around the world, some estimates say up to 80%. There are many causes for this, such as injury or overuse that damages ligaments, joints, and muscles. This can cause pressure on the nerves in the spinal canal and can lead to serious disorders. But many of our problems with back pain are caused by poor posture, and fortunately, there are steps we can take to lessen and even eliminate this pain.
Much of the posture problems in modern society involve sitting at a desk, most often in front of a computer for long periods of time. Maintaining a position where your shoulders are hunched forward, your head forward putting pressure on your neck muscles, and your spine curved forward are not positions we were not created for. As we age we understand the importance of structural health to living an active life, and most of us are unwilling to accept that there is nothing we can do.
Postural training is a topic that will become even more important as we look at all the ways to age in a healthier way. To do this, we can look at the people who do not have back pain within their societies, and what they do to avoid this pain. People in these societies generally maintain what has been described as primary posture and differs from what we have long been told is “proper posture.”
These people maintain a J-curve of the spine rather than an S-curve. The J-curve can be described as a straight back with the pelvis leaning forward and the buttocks protruding slightly backwards. To get a better picture of this back position, take a look at the way a young child will stand naturally. This position better supports the spine by diverting pressure to other areas. It is believed to be the most natural position for the body to maintain, and the sitting position, probably the most favored position in modern society today, is not what our bodies were designed for.
So what can we do on a daily basis to control common back pain? Certainly strengthening your core muscles, and especially your lower back muscles, will help. But more is needed. If you have to sit for long periods of time, get up and stretch or move around regularly. Non-exercise movement is just as crucial to proper posture and back pain relief as regular exercise. This means getting up from your desk chair every ten minutes. The simple act of standing up will be of great benefit.
Other things to do include keeping your head back to the point where your ears are above your shoulders, rotating your shoulders to reduce strain, and using ergonomically correct desk chairs for better alignment. And when you exercise your back, you must know how to exercise correctly. Back pain caused by injury is much more difficult to treat.