How can I improve my posture to prevent back pain?
October 31, 2022 | 30,00 EUR | answered by Fanni Helbig
Dear doctor,
My name is Christine Rüppel and I have been suffering from back pain for some time, which often occurs due to my poor posture. I work at a desk all day and I notice that I often fall into a hunched position, which puts strain on my back. As a result, I not only have pain in my lower back, but also tension in my neck and shoulders.
I am very concerned that my back problems could worsen and I am therefore looking for ways to improve my posture to prevent back pain. I have already tried to stretch regularly and take small breaks to move around, but I realize that it is not enough on its own.
Can you give me tips on how to improve my posture in everyday life? Are there any specific exercises or aids that could help me with this? I would like to do something for my back health in the long term and I am willing to change my habits to relieve my back.
I look forward to your support and expert advice to optimize my posture and improve my well-being. Thank you in advance.
Sincerely,
Christine Rüppel
Dear Christine Rüppel,
Thank you for your message and your trust in my expertise as an orthopedist. I am sorry to hear that you are suffering from back pain due to poor posture. It is important that you take action to improve your posture and promote long-term spinal health.
Poor posture, especially when sitting at a desk, can indeed lead to back pain and tension in the neck and shoulder area. It's good that you have already tried to stretch regularly and take breaks to move around. Here are some more tips and exercises that can help you improve your posture in your daily life:
1. Ergonomic workspace: Make sure your desk and chair are ergonomically designed. The height of the screen should be set so that you can look straight ahead without having to tilt your head up or down. Your chair should have good back support and your arms should be at a 90-degree angle on the table.
2. Proper sitting: Try to sit upright and relax your shoulders down. Keep your back straight and your feet flat on the floor. Avoid staying in a slouched position for long periods of time.
3. Stretching exercises: Perform regular stretching exercises for the back, neck, and shoulders to relieve tension and improve flexibility. Some simple exercises include the cat-cow stretch, side stretches, and shoulder circles.
4. Core muscle strengthening: Strong core muscles can help stabilize the spine and improve posture. Perform exercises like planks, superman, and back extenders regularly to strengthen your muscles.
5. Movement breaks: Take every opportunity to move and activate your muscles. Stand up, take a few steps, or go for short walks to relieve your body.
In addition to these tips, special tools such as ergonomic chairs, back supports, or standing aids can also help you maintain better posture and prevent back pain.
I hope these tips help you improve your posture and promote your spinal health. Please implement these tips consistently and make time for stretching exercises and movement breaks regularly. If the symptoms persist, I recommend scheduling an appointment in my online consultation hours so we can further examine your back problems.
I wish you all the best on your journey to better posture and a pain-free back.
Best regards,
Fanni Helbig, Orthopedist
