Comments on: Relieve Back Pain By Improving Bad Posture

By: richard t

richard t — Wed, 26 Aug 2009 00:25:59 +0000

I tried lots of things and was told about a self help that works well for me. You lie on your back and put feet about shoulder lenght apart about 2' up on a wall, shoulder blades to the floor. Gently push on your legs against the wall and then relax and repeat. Works the lower back and spine. Also, I am a singer and need to keep good posture while performing. It is typical that my lower back hurts from the stress when I wake up the next day. It hurts less if I pay attention to posture.
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By: Brittany

Brittany — Wed, 26 Aug 2009 00:23:59 +0000

Try sleeping on your back rather than slightly curled on your side (if you don't already.) My posture is less than wonderful, but I find that I walk with wonderful posture, but when I sit, I slouch really bad. Keep working on trying to train yourself. I agree with the other person that spoke of lifting weights. That has helped me greatly and I feel it has strengthened the muscles to allow me to stand straighter.
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By: Ken F

Ken F — Wed, 26 Aug 2009 00:21:59 +0000

I have co-workers who have ‘cured’ their back problems by practicing yoga. I have used yoga to improve my posture…I tended to hunch forward and slouch.
I had another co-worker who used acupuncture, massage, and chiropractice…she still thinks yoga was the most effective and with the lowest cost.
You might also want to strengthen your ‘core’ by doing pilates. There are so many benefits from having a strong core.
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By: Ed Teach

Ed Teach — Wed, 26 Aug 2009 00:19:59 +0000

We all have a tendency to ’slump’ when we do certain things, especially now with the time we spend on computers. Now you become conscious about it and have gotten sore trying to change your posture.

Focus on basic lumbar and thoracic back exercises that use basic body weight and repetitions for resistance. If you want to be trendy, think Pilates. However, most basic core stabilization programs utilize similar motions. Normal terms for spine stabilizing & postural exercises include birddogs, quadrupeds, and planks. (use those if doing a Yahoo search on back stabilization exercise)

From personal experience a few years ago I learned something. For years I’ve dealt with athletes with low back pain. Then I developed a bulging disk my self. (Got up to come to work and my left toes were numb.) I had to treat myself through McKenzie exercises. After years of be a morning jogger, I had to rely on walking for exercise. I’m convinced that walking was my most important exercise. Instead of leaning forward like running, when I walked I was able to focus on staying upright with an arch in my low back to relieve disk pressure. The pace allowed you to focus on mechanics.

That’s a big key with back exercises. Slow and controlled to focus on technique. You may need a PT or ATC to help you learn proper technique.
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By: Karen Walker

Karen Walker — Wed, 26 Aug 2009 00:17:59 +0000

I suffer from back problems and I’m told to sit straight. I have been doing it for about 7 months now and when I catch myself slouching, I pick myself up and feel much better. I lay my back on a medicine ball and stay arched for about ten seconds and that relieves a lot of the pain from the day. You have to do this every day for the back to feel the full effects. Practicing some yoga moves that involve stretching your back is a good idea. My spine specialist recommended a book by the 7 Steps to a Pain Free Life by Rob Mckenzie, the inventor of the Mckenzie method which is what most rehabilitation clinics use to help people with injuries recover. You buy that book and I guarantee your back won’t hurt. I was in pain for about six months due to a herniated disc and the methods in this book helped with the pain.

P.S. As someone stated previously, a chiropractor will help. I go every so often myself and get vitamin B12 shots.
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