Could Poor Posture Be Causing Your Back Pain? This Graphic Reveals If You're Standing Correctly | HuffPost Life

Graphic Reveals The Worst Posture For Back Pain

Rachel Moss— The Huffington Post UK

|

Experts are urging women to pay more attention to their posture in order to limit the number of us suffering from back pain.

According to research from the British Chiropractic Association (BCA), the average age a woman starts to suffer from back or neck pain is just 34.

Researchers said poor posture has taken over from big boobs and weight problems as the most common cause of back pain.

They've created a handy graphic to help women identify their current standing position and figure out how it can be improved.

In a survey of more than 1,200 women, researchers found that those whose heads lean forward are most likely to be currently suffering from back or neck pain (58%), followed by those with an arched back (56%).

Women whose heads lean forward are also likely to suffer from back or neck pain "every day".

Those with a flat back were the least likely to experience pain, with 21% saying they never experienced pain.

One quarter of women say that a bout of back or neck pain can last for one to three days at a time - so it's important to pinpoint what can be done to prevent it.

Fortunately, making changes to your posture can be achieved by changing a few simple habits.

Tim Hutchful from the BCA explains: "The perfect posture should give you a neutral side-on appearance, with your ears, shoulders, hips, knees and ankles in line.

"People who want to improve their back and neck pain symptoms through a better posture should try imagining they have a plumb line hanging straight from their ears to ankles - with everything in the middle sitting on the same line.

"One way to do this is to try standing in a relaxed way and then gently contracting the abdominal muscles. When sitting, the gravity line should pass through ear, shoulder and hip."

For more information on how to maintain a healthy posture and avoid triggering neck and back pain, visit the BCA website.

SEE ALSO:
How To Relieve Back Pain After Sitting At A Desk All Day
How To Improve Posture: Exercises To Try At Home

15 Exercises For Back Pain

Push-Up with Leg Lift(01 of16)

With your hands and feet slightly wider than shoulder-width apart and the arms fully extended, lower your chest to the floor while maintaining a neutral spine in the plank position. As you do this, elevate one foot off the floor squeezing your butt cheeks to activate your gluteals.Alternate sides until you have completed 20 repetitions.

Plan-Balance Level 1(02 of16)

When holding the plank position, ensure that the arms are in a vertical position directly under the shoulders. While maintaining this position, curl your heel to your butt while keeping your knees at the same height and ensuring there is no rotation or movement through the pelvis or torso. Complete 20 repetitions in total.

Plan-Balance Level 2(03 of16)

Same technique tips as level 1, however, the level 2 movement increases the control needed. Complete 20 repetitions in total.

Side Plank Level 1(04 of16)

Lift your hip from the floor to activate the obliques and core. Keep your hips low and push up from your arm on the floor. 10 repetitions each side.

Side Plank Level 2(05 of16)

Same as level 1, reach your arm overhead to lengthen out the torso, and increase muscle activation and balance. 10 repetitions each side.

Side Plank Level 3(06 of16)

Same as the level 2 exercise, this times as you reach overhead, elevate your knee in towards your elbow for more activation and a bigger challenge. 10 repetitions each side

Bodyweight Squats(07 of16)

While maintaining a neutral spine, sit your bodyweight down into a squat position until your tailbone drops lower than your knees. Ensure there is no excessive forward flexion of the torso. The distance that your knees travel forward during a squat will be different for each person depending on their limb length, regardless, make sure you keep your spine neutral. Complete 15 repetitions.

Walking Lunges(08 of16)

Starting with your feet shoulder-width apart and your hands beside your body, take a moderate step forward lowering your knee to about one inch off the floor, while raising your arms overhead. Repeat alternating which leg steps forward for 20 repetitions.

Deadlift Stretch Start(09 of16)

This exercise is used for flexibility in this instance, however, once you have recovered from back pain you can add resistance.

Deadlift Stretch Finish(10 of16)

Focus on keeping the lower back in a neutral position with your chest out and legs should-width apart. You should be able to feel the hamstring activation as your pull your upper body from forward flexion back into an upright position. Complete 10 repetitions.

Gluteal-Hamstring Lift Level 1(11 of16)

Designed to activate the hamstrings, gluteals and lower back, this exercise is great for strengthening and shaping the back of the legs. Start with your butt touching the floor and then lift to push your hips up as you squeeze your butt cheeks. Complete 10 repetitions.

Gluteal-Hamstring Lift Level 2(12 of16)

Same technique as level 1, however, this is the one leg version for people who are looking for an extra challenge. With this level, be sure to avoid any rotation through the pelvis. The challenge is to activate more core and gluteals. Complete 10 repetitions each

Kneeling Hip & Chest(13 of16)

In a kneeling position, take the weight forward as you anchor your back knee to the floor. Hold the stretch for five seconds and release.Completes this stretch five times before switching legs.

Gluteals Level 1(14 of16)

This stretch can also be done with a bent leg elevated on a bench or chair. Aim to have your pelvis in a neutral position with no rotation, and avoid rounding through the upper back as you stretch forward. Hold the stretch for 20 seconds before changing sides. Complete three sets of 20 on each side.

Gluteals & Quads Level 2(15 of16)

Basically the same technique as level 1, this move stretches out the hips. You can elevate the back foot to incorporate hips flexors and quadriceps into the stretch as well. Hold the stretch for 20 seconds before changing sides. Complete three sets of 20 on each side.

Foam Roller(16 of16)

Lie on your side with the roller at the knee and drag your body along the floor until the roller reaches your hips. Return to the starting position. You can also rotate your body forward or back to target a different part of the leg. Complete five rolls on each.

Related

uk lifestyle uk lifestyle news Health Health News back pain

Suggest a correction

|