Get back on track: improve your posture and reduce chronic pain

Good posture reduces back pain and, not to mention, improves your general appearance. These tips will help you get back on track.

Whether you spend the majority if your day sitting or standing, one of the most common sources of back pain is poor posture. Proper posture ensures that your spine is aligned with no extra tension on any of your back bones or muscles. Good posture reduces back pain and, not to mention, improves your general appearance. These tips will help you get back on track.

Sit-ups are a great way to fix your posture. Strengthening the muscles in your stomach will make it easier for you to stand up straight naturally. Start by doing 20 to 30 stomach crunches per day and work your way up to full sit-ups as you gain strength. With regular practice, you'll start to notice a difference in your ability to support your own upper-body weight.

If you notice that you tend to let your shoulders slouch forward, the problem could be that your lower back and trapezius muscles are too weak to support your shoulders in their intended aligned position. In order to strengthen those muscles, lie face down on the floor with your arms in a V-shape above your head. Raise both arms and both legs as high as you can and hold the pose for five to 10 seconds. Repeat the motion 10 times each day, and you'll start to notice your back muscles gaining strength.

Believe it or not, back pain can stem from your feet. Your feet have to support your whole body, and any issues like fallen arches can cause awful back pain. Invest in new shoes that offer adequate support for your feet to give your back a break. The best shoes are sturdy and don't allow much wiggle room for your feet. Purchase arch supports and insert them into your shoes in order to secure a tighter fit and keep your feet from falling inward.

If you spend a lot of time hunched over a computer at work, there's a chance your chair could be contributing to poor posture. Ergonomic chairs are designed to help you improve your posture by providing contours and support that are more natural for your body. Look for one that promotes good posture by offering balance, stability and support.

Yoga encourages you to stretch your core muscles, making them stronger and improving your posture. Many poses require you to hold an erect posture, which will condition you to get into the habit of sitting and standing up straight. In downward dog, for example, bend over and walk your arms forward until your body is in an inverted V-shape. This helps lengthen and stretch the back muscles. In cat and cow positions, get onto your hands and knees and alternate flexing and arching your back, improving flexibility and range of motion in the spine.