How can I improve my posture to prevent back pain?
January 1, 2024 | 30,00 EUR | answered by Eva Ziegler
Dear Doctor,
My name is Jonas Niemeyer and I have been suffering from back pain for some time now. I work in an office and spend most of my day sitting in front of the computer. Over the past few weeks, I have noticed that my posture is getting worse and the pain in my lower back is getting stronger.
I am worried that my poor posture could have long-term consequences and would like to know how I can improve my posture to prevent back pain. Are there specific exercises or tools that can help me with this? Should I seek out a specialized ergonomics consultation or is it enough to optimize my seating position at work?
I am willing to make changes in my daily routine to improve my posture and alleviate my back pain. I would greatly appreciate your advice and recommendations so that I can take proactive steps to address my discomfort.
Thank you in advance for your help.
Sincerely,
Jonas Niemeyer
Dear Jonas Niemeyer,
I am sorry to hear that you are suffering from back pain. It is important that you take active steps to address it in order to avoid long-term consequences and improve your posture. As an orthopedist, I can provide you with some tips and recommendations that may help alleviate your discomfort.
First and foremost, it is important that you optimize your sitting position at work. Make sure your chair is ergonomic and that your screen is positioned at eye level to avoid excessive strain on your neck. Ensure that your feet are flat on the floor and your knees are bent at a right angle. Try to also stand up, stretch, and take short breaks regularly to relieve your muscles.
In addition, targeted exercises to strengthen your back muscles can help improve your posture and prevent back pain. Exercises like planks, back extenders, and cat-cow poses can be very helpful. It is important that you perform these exercises regularly to achieve long-term improvements.
A specialized ergonomics consultation may also be beneficial to make individual adjustments to your workplace and optimize your posture. An expert can help you use ergonomic tools such as a height-adjustable desk or an ergonomic mouse and keyboard to alleviate your discomfort.
It is also important to pay attention to your overall fitness and engage in regular exercise to strengthen your muscles and improve your posture. Swimming, yoga, and Pilates are good options to train your back muscles and improve your flexibility.
I hope these tips help you improve your posture and alleviate your back pain. Please do not hesitate to contact me if you have any further questions or need additional support. I am here to help.
Best wishes,
Eva Ziegler (Orthopedist)
