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  • Writer's pictureAdam Whatley

Why we need to maintain good posture for back pain

Updated: Mar 24

Most of us get back pain at some point in our lives. It may be due to an exercise injury, an accident, or developmental. But most of the time, upper or lower back pain can develop at all time. Repetitive activities at work or home, such as sitting at a computer or lifting, may produce excessive tension and muscular tightness that can result in a back issues.

One of the biggest solutions to preventing back pain is to improve everyday posture, at work and at home. In addition to improving your posture, it is very important to improve your general fitness and try to maintain a healthy diet. These factors can go a long way!

So how can I look after my posture?

Posture is the way you hold your body while standing, sitting, or performing functional tasks like lifting and bending. When you maintain good posture, your joints will be happily aligned, placing less forces through the ligaments and muscles.

The importance of maintaining good posture for back pain.

Improving your posture

We cam all improve our posture by practicing a few easy exercises.


Think of a straight line passing through your body, to the side of you - your ears, shoulders, hips, knees, and ankles should be even and line up vertically. Now imagine that a rope attached to the top of your head is pulling you upward, making you taller. Try to hold your pelvis level, avoiding excessive tilting. Imagine stretching your head toward the ceiling.


Sit up straight in a chair with your hands resting on your thighs. Keep your shoulders down and your chin level. Slowly draw your shoulders back and lift your chest. Practice this position, without over fatiguing muscles.

Upper-body stretch 1

Stand facing a corner with your arms raised, hands flat against the walls, elbows at shoulder height. Place one foot ahead of the other. Bending your forward knee, exhale as you lean your body toward the corner. Keep your back straight and your chest and head up. You should feel a nice stretch across your chest. Hold this position for 20–30 seconds. Relax. You may find it more beneficial to do one arm at a time.

Upper-body stretch 2

Raise your right arm to shoulder level in front of you and bend the arm at the elbow, keeping the forearm parallel to the floor. Grasp the right elbow with your left hand and gently pull it across your chest so that you feel a stretch in the upper arm and shoulder on the right side. Hold for 20 seconds; relax both arms. Repeat to the other side. Repeat three times on each side.

Practice these posture exercises throughout the day and soon enough it will become a habit.

For more on information on good posture and back pain advice, feel free to get in touch with us here at Dynamic Osteopaths in Solihull and Birmingham.


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