Is poor posture giving you back pain?
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Poor posture could be the reason why your back hurts, so sit up straight and read on to find out why posture matters and how to improve it.
What do we mean by posture?
Posture refers to the way in which your body is positioned when you are sitting, moving or standing. As well as being vital for our movement and comfort, having a good posture means that muscles and ligaments are not working harder than they should.
What does this have to do with back pain?
Skeletal muscle is made up of two types of muscle fibre: slow twitch and fast twitch. Generally, muscles that play a major role in posture are found in the deeper muscle layers and are primarily made of slow twitch fibres, which are highly fatigue resistant. They help us to maintain posture without too much effort. In contrast, muscles primarily responsible for movement contain a high density of fast twitch muscle fibres that are used for movement and activity but fatigue more quickly. Poor posture can cause muscle fatigue because it calls on the phasic fibres instead of static fibres to maintain the body’s position.
53% of people say they remove themselves from social situations when in pain.*
How do I know if I have bad posture?
Some signs of bad posture include rounded shoulders, a pot belly or a tendency to jut your head forward. Others you will feel: back pain, body aches and pains, muscle fatigue or headache.
Don’t worry, it’s easy to improve your posture!
Good posture should feel effortless. If your muscles are tight or weak, it may take some time to adjust your posture habits at first, but these small changes can make a big difference.
Stop slouching
If you tend to slouch when sitting, your muscles must work harder, resulting in tension and pain. Avoid soft chairs for long periods – while they seem comfortable, they make it difficult to maintain a good posture.
How to do back extensions
- Lie on your stomach, and bring your arms beneath you, bending your elbows so your hands are resting on the floor under your face
- Keep your shoulders back and neck in line with your spine
- Arch your back up by pushing down on your hands until you feel a gentle stretch on your stomach muscles
- Hold for 5 to 10 seconds, breathing all the time
- Return to start position
- Repeat 5 times
- Stop immediately if you feel any pain or discomfort
Stand square
Standing all day can be tiring. It’s common to stand with one leg out and your weight over the other. Although it seems comfortable, it places uneven strain on your hips and lower back, and can lead to muscle imbalances and pain in your lower back.
You can work on correcting uneven hips with exercises to strengthen your buttocks, lower back and core muscles, such as the plank.
How to plank
- Lie on your front, then raise your body on your toes and bent forearms
- Keep your legs straight and hips raised to create a straight line from head to toe
- Your shoulders should be directly above your elbows
- Make sure you keep your tummy muscles tight throughout the exercise
- Hold this position for 20 to 30 seconds
- Stop immediately if you feel any pain or discomforts
Sit up straight
Poor posture is common. When you’re concentrating on a task, it’s easy to ignore discomfort. It’s important to take regular breaks to stretch, move around and ensure you are sitting correctly.
Here’s a handy tip
Try to stand up, stretch, and walk around for a few minutes every hour. You can set an alarm on your phone to remind you to take these breaks. Sit in a stable chair to properly support your lower back. Your knees should be at right angles or a little lower than your hips, with your feet either supported by a footrest or flat on the floor. Having your feet firmly positioned provides support for your back.
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* Haleon Global Pain Index (HPI 5) 2023
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