Posture can directly affect the quality of your life.  Good posture will make you feel and look younger, stronger and more confident, while at the same time it improves your performance in every area of life, your breathing, your movement capabilities, and reduces the risk of injuries.  It will surely help you get older without suffering from the dreaded pain in your joints!

But, how do you know if you have to improve your posture?  What are the alert signs?  Following is a very concise and clear list of the main posture alert conditions. If you happen to catch yourself in one of these posture sins, start working to correct it immediately:

-    Rounded back
-    One side of the body rotated forward or back
-    Head overhanging forward
-    Collapsed feet arches
-    Pelvis and hips twisted to the front, back or side
-    Limp chest and shoulders
-    Elevated hip or shoulder

All of the above mean that your body has fallen into a poor movement pattern due to diverse reasons, maybe muscle imbalance, injury, ergonomic issues or bad alignment while exercising.

However, the secret to correcting poor posture is easy:  you have to know it is there.  Once you know it, it’s easy to develop healthy posture habits that will help you strengthen your structure’s foundation in order to acquire good posture and a body that functions effectively.  Here are some tips for improvement:

1.    Find your body’s neutral alignment.  In this position, your spine can effortlessly deal with stress and strain.  Neutral alignment can be set while standing, sitting and moving.

2.    Keep moving.  After sitting for a period of time, you must stand up or lie down, and move around for a while in order to soften your muscles and joints.

3.    Work out your hip muscles.  If these are weak or inflexible, it may cause pelvis and lower back alignment problems.  Look for exercises that flex, extend, abduct and rotate your hips.

4.    Strengthen your abdomen.  Work out your abdominals to hold your pelvis in neutral alignment.  Do stabilizing training, in order to power your core abdomen muscles.

5.    Extend your back.  Learn back extension exercises to strengthen your spine, keep it aligned, and avoid back pain.

6.    Exercise your upper body.  Train to encourage the natural coordination and rhythm of the shoulder and shoulder girdle, as well as to strengthen the scapular and arm muscles.

7.    Do Yoga and Pilates.  These disciplines encourage and center on alignment and on the controlled movement of the spine, reinforcing good posture all the way.

8.    Visualize good posture.  Think of beautiful erect and strong trees, and imagine yourself growing tall with your arms over your head.  Imagine yourself walking and sitting in perfect neutral alignment.

9.    Ask a doctor.  Poor posture can greatly affect your life and health, so it may be wise to see a doctor and ensure you are on the right path to acquiring perfect posture.

10.    Constantly remind yourself about your posture.  You have to be aware of your posture during the day in order to fix it if you fall into a bad position at some point.  Set an alarm clock for every hour or post-it on your desk or fridge.  You can also use an ergonomic seat to help you stay aligned while sitting.

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Almost anybody suffers from lumbago at some point in their lives.

Back pain may have a variety of causes and many of them may originate in distant organs not usually associated with the spine. Likewise, some risk factors not usually associated with the back increase the odds of developing chronic back pain. Like smoking.

Smoking? Yes, smoking.

Let us review the most common problems that cause pain, either referred or direct.

a.    Muscle strain. By far, the leading cause of lower back pain is muscle strain as a result of:
•    using some muscles in the back the patient is not used to
•    bad posture
•    weak musculature
•    sleeping positions

b.    Appendicitis and kidney disease also cause a referred pain in the back.

c.    Infections. The bladder and the pelvis are sources that refer pain to the lower back as well when there is an infection.

d.    Ovaries. In women, problems in the ovaries sometimes are felt in the lower back.

e.    Degenerative diseases like osteoporosis and arthritis.

f.    Sprains of ligaments. The tissue that connects bones is easily damaged, for example, by twisting the waist while lifting a heavy object.

g.    Disk problems, such as slipped (herniated), compressed or irritated disks. A herniated disk presses on nerves, causing immediate pain.

h.    Joint disorders, usually congenital

i.    Obesity. People who suffer from back pain and are overweight, gain some relief after losing weight.

j.    Injuries.

A Reason to Quit
As stated above, some conditions you never thought in relation to your back, surprisingly, correlate with back pain:

k.    Atherosclerosis.

l.    High cholesterol.

m.    Hypertension.

n.    Smoking. Several studies associate a smoking history and hypertension to damage in the vascular system of the discs in the spinal cord. Young women who smoked regularly during adolescence suffer from back pain in larger proportions than non-smokers do. In general, a smoker has 30% more chances of developing back pain than a non-smoker.

What kind of studies are those? (1)

•    A British study that included a statistical sample of 13,000 people,

•    a John Hopkins University study among 1,300 physicians,

•    and over 40 other studies.

Besides vascular degeneration, nicotine may cause a change in the manner the brain perceives pain; after all, back pain is not in the back itself, but in the brain.

So, keep smoking and, sooner or later, your brain will be asking for posture and back support and pain relief medication.

(1) Note: Studies, however, are not conclusive. Some researchers are, in fact, skeptical. They believe smoking is not a cause, but a consequence of back pain. In their opinion, smokers light their cigarettes in a quest for relief of the anxiety caused by the pain.

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Dealing with chronic back pain is not only debilitating but it is also frustrating.  You want to be able to do the things you love without constant pain and limitations.  Avoiding back injury and strain can help keep your back strong and flexible. Here are just a few things you can do to help maintain good back health.

1.    Proper lifting: Many back injuries are caused by improper lifting.  When lifting a heavy object, be sure to lift with your knees and hips, not your back. Spread your feet wide apart, and as you lift, keep your lower back arched inward by pulling your shoulders back and your chest forward. Keep the load close to your body and be sure to set it down again in the same manner.

2.    Carrying: How you carry heavy objects can be just as damaging to your back as lifting them can be.  The important thing to remember when carrying a heavy object is to keep your hips, shoulders and head aligned.  Keep the object as close as possible to your body with your elbows tucked into your sides.

3.    Sleeping: Believe it or not, how you sleep can also affect back health.  Sleeping on your stomach can pull the spine out of place and cause discomfort.  The best position for sleep is on your side with your knees bent.  If you prefer to sleep on your back, it is sometimes easier on your back to place a pillow under your knees or under the small of your back.  A good firm mattress is also better on the back than a soft one that offers less support.

4.    Standing: Many of us stand for long periods of time in a day and that can take a toll on back health.  If your job requires standing in one place for extended periods, try to have a small step stool nearby so you can occasionally place one foot up on it for brief periods. It’s also a good idea to shift your weight from one foot to the other throughout the day.

5.    Sitting: Improper sitting posture can be very harmful to your back.  Good back supports and proper chair are important for anyone who sits for long periods. Also, be sure to keep your feet flat on the floor and your weight evenly distributed on both hips.  Slouching is a sure way to develop back pain, so pull your chair in close and try to have your work at eye level.  Be sure to take short breaks where you stand and stretch your back often throughout the day.

If in spite of all these measures, you find yourself still struggling with back pain, it is a good idea to seek the help of a back pain specialist.

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The traditional treatment for treating back pain is correcting posture, combined with the use of lumbar back supports and a lot of rest.  However, experts are finding that traditional methods of treating back pain may not be as effective as previously thought.  It is true that altering posture can help your back pain in the long term, but correcting posture will give you no immediate relief for your back.  Even getting too much rest can actually exacerbate the condition, and make your back problems worse.  Back support systems, on the other hand, can be effective, do wonders for your back, but without a little extra effort on your part, they can’t eliminate back pain for good all on their own. So what is this little extra effort?

We’re talking about exercise, folks.  The right exercises can work to stop back pain, and bring your spine back into realignment.  The proper back exercises can actually help to heal your back by distributing nutrients up and down your spinal column, actually feeding the nerves, ligaments, and muscles that might be causing your back pain.  Certain back exercises will work to stretch your back, making it more durable and flexible as well.  Other back exercises can actually strengthen your back, as well as surrounding muscles like the hips, abs, and neck muscles.  Exercising your back now, can prevent back injury in the future.

Before you begin any back pain exercise regimen, you might want to consult with an orthopedic doctor about the correct exercises to do for your condition.  The same exercise is not fit for everyone, and some exercises might not be right for you.  A spine care specialist can recommend specific back exercises that will be specifically designed for your individual back ailment.  Getting the correct regimen of back exercises to fit your back health needs are essential whether the exercise program will be effective, or just cause further damage.

Some exercises that your doctor might recommend are series of stretching and flexibility exercises.  Stretching exercises will help to stretch back muscles and ligaments that are essential for proper back health.  Regular stretching will strengthen your back, as well as increase flexibility, in order to prevent future injury.  The doctor might also give you a series of exercises to help build muscle in the back, to decrease lower back stress, and to deal better with back trauma.  These might be exercises like swimming, or mild weight exercises.  Whatever exercise your doctor recommends remember to be thorough, and not give up, because it will take time to strengthen the back and bring it back into proper equilibrium.  Work hard, and don’t give up. Complement the proper seat support with exercises, and you’ll be on the way to exercising your back pain away permanently.

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Stand in front of a full-length mirror and turn to your side, to reveal your profile.
Ideally, you should see your shoulders, hips, knees and ankles aligned.

If these four points do not form a straight or almost straight line, chances are you will develop lower back pain in the upcoming months or years. And you are not alone.

Springtime
The spine works as a spring, absorbing pressure and shocks as you walk or remain seated. However, when the spine bends beyond its ideal posture, this natural spring effect diminishes or works against its intended job.

For instance, some people have a tendency to lean the torso forward, causing strain in the neck. When your shoulders, hips and knees misalign, your face looks slightly downwards. Thus, to level the sight, you need to lift the nose, compressing the back of your neck. Meanwhile, to recover balance, your hips have to move backwards; conversely, if you keep your feet in the same place, the knees move to the front for the same reason. The result is a profile somewhat similar to an S shape.

In America, where people can hardly do without a car, more than half the population suffer from pain. Of these unfortunate souls, 25% reported pain in the back. Pain in the knees and headaches follow (12% and 9%, respectively). Male drivers aged between 30 and 49 have double the risk of back injuries and chronic pain. Why? Because they are getting older, yet remain active.

Since most of the time you remain seated, an ergonomic seat would suffice to prevent injuries and bad posture; but, unfortunately, most seats are poorly designed:

•    Most seats in cars, planes and long distance busses cause the reverse spring effect. Badly designed or badly positioned seats force torsos to lean backwards. If you do not have a back support yet, place the back of your seat as near to the plumb line as possible. An upright seat may not feel too comfortable at first, but it surely provides a healthier support.

•    Tall people often have to seat with their knees way higher than their hips, which is exactly the opposite of a good seating posture. Whenever possible, keep your knees below the level of the thighs. To do so, put something between the seat and your thighs or, better yet, set the seat higher.

However, more often than not, the problem lies with bad posture. Sometimes, an ergonomic design is not used in the right way:

•    Inexpert drivers face a common seat-related problem. As they release the clutch pedal with the left foot, they show a tendency to shift the center of mass to the other thigh. Just as your shoulders, hips, knees and ankles should ideally align together, the line connecting shoulders should remain as parallel to the hips as possible for an ergonomically correct posture. When these lines are not parallel, the vertebras in the spine suffer unnecessary compression.

Take the time to watch yourself in a full-length mirror. For your back’s sake, remember these tips on ergonomics and get yourself the proper car seat support.

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Many people may not know this, but back injuries rank among the top of the list in work and leisure related injuries.  A back injury can result in lost time from work, as well as a lengthy recuperation, which may or may not be covered by your health insurance.  The point is that back injuries are not only costly in terms of money and time loss, but they can also be physically nagging injuries, that can stay with a person for years on end.  But by taking the right measures now, by exercising, having better posture, and even buying a posture and back support system, you will be on the way to better overall back health, and fewer work related injuries.

It is said that 25% of all occupational injuries result from back injuries.  This leads to missed days of work, less productivity, and possibly a nagging injury for years to come.  Prolonged back pain can not only be a nuisance, but could also become debilitating if left for too long untreated.  This may result in a lack of physical activity, continuous nagging pain, and even more missed days from work.  A single traumatic event might be the cause of your back pain, like a car accident or a really bad fall.  But your back pain might be the result of years of spine related injuries due to poor work posture, repeated activities of lifting heavy objects improperly, or even extended periods of time sitting or standing.

However, there are plenty of preventative measures you can take to avoid back injuries in the workplace. One recommendation for something which is useful in preventing further back injuries is purchasing a back support.  Back supports work as a back brace that helps to take away stress from the lower back, and equally distribute pressure over the entire back area.  They can also help you to maintain better posture, take away strain on your spine, and help to prevent future back injuries.

While choosing a back support system for yourself, check for a design that will not only conform to your body, but ensure a comfortable fit.  One of the most important components you want to look for in a back support system is durability.  If the back support is cheaply made with inferior bands and closures, this system will only break down sooner, and cause you further discomfort and money in the long term.  Shop around, and ask questions to find the best deal, and do your research.  With the right preparation you will be able to find the proper back support system to fit your back care needs.

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A very important part of looking good is achieved with good posture.  It is mandatory to reflect your confident personality. A person that does not stand tall, sit straight, and bows with perfection, will never look confident in front of others.  Despite not having great looks, if a person has good posture, he/she will go a long way in attracting others towards him/her.

If you are someone who has neglected your posture for quite some time but are willing to correct it, you will be happy to know that there are some exercises that will help you attain good posture again.  It may be a little painful and difficult for you to follow the rules in the beginning, but be patient; with some perseverance, you will gain your good posture back for good.

The correct posture is when you sit with your back straight, chest up and out and your belly completely tucked in.  You have to make sure you do not sit stiff, as it will put a lot of strain over muscles and bones, and that you are using the right chair with the correct seat support.  Aim at sitting without jerking your body and at standing up in the same way.

Here are some exercises that will make you aware of your posture constantly, so that you can work on correcting it once and for all:

-    Cervical retraction.  Sit straight up on a chair, make yourself comfortable, and ensure your feet touch the floor.  Next, relax a little and pull your chin straight in, not nodding your head.  Repeat around ten times and feel how different your cervical posture feels when you do it.

-    Shoulder blade squeeze.  Sit on a chair and put your hands on your thighs.  Take time to relax and then, slowly move your shoulders up and backwards, squeeze your shoulder blades   together.

-    Breastbone lift.  This is perfect to strengthen the lower trapezium muscles.  Sit comfortably and lift the breastbone a few inches higher, compress your shoulder blades down and together.

-    Abdominal pull-in.  This is the best way to tuck your belly, and it is a very easy exercise.  Pull your stomach in while inhaling, and then exhale gradually and relaxed.  Repeat several times while you count to five.

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Many people all over the world suffer from back pain, primarily because they do not receive the proper back support.  The link between proper back support and back pain may be well documented, but many people do not consider that it may be their pillow what is causing their back problems.  Poor posture, exhaustion and fatigue are usually some common causes of back pain, but many simply never realize that their pillow might be the one to blame.   Many pillows today do not even come close to offering the proper neck and back support that the body needs to stay in proper alignment.  Using the wrong pillow can give you a sore neck, sore back, can bring your body out of alignment, and can ruin your posture.

However, there are a number of specially designed pillows on the market, which can offer you the proper spine support, and work to decrease your back pain.  The average pillow is not usually designed with the health of your back in mind.  Most pillows are made of foam, or fiber, or a combination of cotton or feathers.  Most pillows are designed specifically for comfort, but are usually not designed for optimal spine, or back health.  This is why in recent years we have seen a number of new specially designed pillows become available, that are specifically designed for the optimum health of your back and spine.

One of these pillows is known as a lumbar pillow.  A lumbar pillow is a U-shaped or rectangular pillow, designed for treating back and spine health.  This is a back pillow used to fill as a cushion created between your spine and the chair.  People can use it at work, while driving, even on an airplane, to give you that extra posture and back support it so desperately needs.  This can be used in conjunction with a specialty neck support pillow, to provide optimum back relief.

Another popular pillow designed for back support is the donut pillow.  The donut pillow serves as a relief to people who have tailbone problems, and other back concerns.  The donut pillow’s shape is as it sounds, being a circular pillow with a whole in the middle.  The central hole absorbs the gravitational force from your neck to the pillow, allowing relief for the tailbone, not to mention better alignment of the spine.  The donut pillow offers relief from pain, better alignment and overall better back health.

When you’re searching for your next pillow and you want to pick one based on comfort and appeal, you may want to think again.  Your pillow can have profound effects on your posture, back health, alignment of your body and neck.  Before buying your next pillow make sure you take a second look, and choose a pillow that’s not only comfortable but good for your spine and back as well.

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People who have suffered with back pain for years have always looked into alternative treatments to find relief.  One of these alternative treatments that have been very successful in reducing back pain is practicing yoga.  Over time, yoga can increase the strength and flexibility of your back muscles, and can counteract the tightness and weak muscles that can cause many types of back pain.  Before practicing yoga, it may be a good idea to consult your doctor beforehand, to see if yoga is appropriate for you and your condition.

Using yoga to relieve back pain is no longer a theory, or an idea without merit, it is a reality.  Yoga is now accepted by most back care specialists as an effective treatment, and even sometimes, a remedy for the relief of back pain.  Practicing yoga will give you proper lumbar and back support, while at the same time strengthening the muscles in your back.  Practicing yoga over time will also help to realign your posture, which can also be a cause of back pain in itself.  Not only that, but yoga is also soothing, meditative, and healing to your body.

Many physicians will instruct patients with back problems to engage in some form of physical activity, or exercise to strengthen their back muscles, and to reduce overall pain.  However, many exercises can wreak havoc on an already aching back, and too much rigorous exercise can actually exacerbate the condition.  Traditional Western exercise tends to be very taxing on the body, especially the back, and although exercise is needed, the wrong kind of exercise can be ruinous for people with back problems.  This is one reason why yoga can be so beneficial in treating people that suffer from back pain.

Yoga has been practiced for thousands of years and there is a reason why.  Because it works.  Yoga has been well known for a long time to increase flexibility, strength, circulation, and help regulate breathing.  But it has not been until recently that doctors have made the connection between yoga and treating back pain.  Not only does this seem like a natural marriage, but it is also an effective one.

The first thing you want to do after consulting your doctor is contact a few yoga instructors and tell them about your condition.  They will be able to effectively guide you to what are the best movements for your condition, and give you a plan so that you will be successful.  Yoga can be an excellent way to relieve back pain and keep it from controlling and ruining your life.  But it’s critical to find the right instructor that challenges you, but understands your condition, and has experience training others with similar back problems.

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Some people endure terrible back pain for many years without really knowing the reason why.  People try exercises, medicines, and even change their posture, but yet they still have no luck.  People buy car seat support for their automobiles, spend thousands of dollars on ergonomic chairs or even get expensive massages, but yet they still have back pain.  Many people just don’t realize that they might have nerve problems in their back commonly caused from a trapped or pinched nerve.  Usually a doctor or chiropractor can identify this problem quickly, usually in only one examination.

People who experience pinched nerve pain, sometimes do not even have a pinched nerve at all, but may be suffering from more serious nerve injuries.  The pinched nerve feeling they’re having could very well be caused by the nerve being inhibited in some way from its normal function.  It may be constricted, compressed or even stretched causing further damage to the surrounding nerves and tissues.  Sometimes this can be caused because of the surrounding tissues and bones putting pressure on the nerves.  Sometimes it’s the other way around.  However, when this is the case the problem will only intensify if further left untreated, and should be dealt with as soon as possible.

Back pain, in general, can be very hard to diagnose accurately, due to the fact that people experience back pain in different ways.  Some people experience short and often unpredicted tweaks to their back, while some endure constant nagging pain.  Others might have regular spasms which can lock your back, while others might experience a stinging feeling or even numbness.  If you are experiencing any of these symptoms the best thing to do is to go see a chiropractor, so you can get properly diagnosed.

There can be a long list of causes and reasons for back pain, including bad posture, having poorly made furniture, to serious nerve injuries.  However, as long as the list is of symptoms of back pain, there is an equally long list of treatments and cures.  You don’t have to suffer from back pain, forever; the sooner you take action the sooner your back pain will be a distant memory.  The most important thing you can do is to get your back looked at by a professional chiropractor, so he can diagnose the problem and begin treating it immediately.

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