Back pain and posture are very intimately connected, as poor posture can lead to spinal problems and cause back pain. If caught and addressed early, the patient may not experience lingering pain issues. Chronic poor posture, however, can lead to permanent damage to the spine and may result in chronic pain. People can address the link between back pain and posture by being aware of their posture and working to maintain what is known as “neutral spine,” a resting position for the spine that maintains stability and strength.
While people often talk about the spine as straight, it actually has a series of gentle natural curves. The spine is designed to distribute the weight of the body evenly while providing stability and support, and it is a rather complicated piece of engineering, as standing upright places considerable stresses on the musculoskeletal system. When people stand or sit in a neutral spine pose, the spine supports itself and is not stressed or strained.
As soon as people slouch, stoop, cant the body to one side, or otherwise pull the spine out of alignment, it creates stress. In the short term, this can cause muscle inflammation as the muscles around the spine are worked unevenly. Over time, it can lead to issues like disc compression, pinched nerves, and damage to individual vertebrae. This causes back pain, often centered in the lower back, although other areas of the spine and the shoulders may be involved as well. The link between back pain and posture is well known and people are often advised to watch their posture in settings known for promoting poor posture, like stressful office environments.
Staying aware of the connection between back pain and posture is important. Developing good postural habits will eventually allow people to maintain a neutral spine at all times, as their bodies will naturally fall into this pose. Certain types of exercise can strengthen the core of the body, making it easier to maintain an even posture. Generally, good posture involves keeping the head straight and even, with the chin parallel to the ground. The chest should be pulled up and out, and the legs should be evenly spaced, with the shoulders slightly back.
People who find themselves hunching or slouching, or who experience back pain after prolonged periods of sitting or standing, may have poor posture. Self assessing posture can be difficult, and people may find it helpful to ask a friend to check, or to have someone take a picture to evaluate for postural problems. Individuals with back pain and posture problems may need to see a doctor or physical therapist to learn about some exercises to improve posture and strengthen the back. Chronic poor posture may lead to persistent problems requiring interventions like medications and surgery.
