5 ways to improve your posture to reduce back pain

Back pain can be caused by many things, but one of the most common sources is poor posture when sitting or standing. If you have back pain due to poor posture, here are 5 things you can try to address the cause.

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 hold your weight up.

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 hold your shoulders where they should be.

• 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 5 to 10 seconds.
• Repeat this motion 10 times each day and you'll start to notice your back muscles gaining strength.

Sometimes back pain stems from your feet. Your feet have to support your whole body, and if you have any issues like fallen arches, it 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 room for your feet to slide around.
• Arch supports can also be purchased and inserted into your shoes in order to secure a tighter fit and keep your feet from falling inward, which can contribute to back pain.

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 of the poses instruct you as to how to hold an erect posture so you can get into the habit of sitting and standing up straight. Give these positions a try:

• Downward Dog: Bend over and crawl your arms forward until your body is in a V-shape. This helps to lengthen and stretch the back muscles.
• Cow and Cat: Get down on your hands and knees and alternate between flexing (Cow) and arching (Cat) your back. This helps to improve the flexibility of your spine.

With these 5 tips, you can work toward better posture and a life free of back pain!