What is the best posture which can help get relief from back pain?

English: 3. Sit well back in chair with body in balance. (Photo credit: Wikipedia)

A good sitting posture is very important. A better posture can help us get relief from back pain as it helps prevent muscle strain, overuse disorders, and back pain.
Good posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities.

Chronic back pain can be the result of these factors:

• inactivity
• injury
• emotional stress
• flawed body mechanics or compressed posture.

Benefits of having good posture:

• Helps us keep bones and joints in correct alignment so that our muscles are used correctly, decreasing the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain.
• Reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury.
• Allows muscles to work more efficiently, allowing the body to use less energy and, therefore, preventing muscle fatigue.
• Helps prevent muscle strain, overuse disorders, and even back and muscular pain.

Several factors contribute to poor posture-most commonly, stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, and high-heeled shoes. In addition, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy sitting and standing habits can also contribute to poor body positioning.

Best posture can be adopted by following these tips:

• Keep your feet on the floor or on a footrest, if they don't reach the floor.
• Don't cross your legs. Your ankles should be in front of your knees.
• Keep a small gap between the back of your knees and the front of your seat.
• Your knees should be at or below the level of your hips.
• Adjust the backrest of your chair to support your low- and mid-back or use a back support.
• Relax your shoulders and keep your forearms parallel to the ground.



Dowagers-hump-poor-posture-Roman-Paradigm-300x236 (Photo credit: Dreaming in the deep south)

• Avoid sitting in the same position for long periods of time.

Slouching is bad for your back. But sitting up too straight and still for long periods can also be a strain on the back. If you sit a lot, try this a few times a day:
Lean back in your chair with your feet on the floor and a slight curve in your back.
Try standing for part of the day, while on the phone or while reading work materials.
Chronic back pain can be eased by teaching the Alexander technique, an alternative therapy involving learning better posture.