Poor posture can cause back pain because it contributes to weakening of the back muscles, which can lead to structural changes affecting the spine, such as a herniated disk, scoliosis, hypercyphosis, or spinal rectification, for example.
Poor long-term posture can also lead to an alteration of the peripheral nervous system, resulting in tingling and numbness in the arms or legs, as well as weakening the abdominal muscles, promoting the earlier abdominal organs and leaving the abdomen larger and softer.
To achieve good posture, it is recommended to
The best way to correct the posture is to practice complete physical exercises, such as swimming or aquagym for example, these exercises, in addition to working the respiratory part, favoring better breathing, also strengthen the abdominal and back muscles, favoring good posture.
In addition, pilates practice and Global Postural Rehabilitation exercises, included in physiotherapy, can also contribute to better posture.
Watch the video below and find out how to do a series of Posture-Enhancing Pilates exercises:
Light clothing of the right size should be worn and the one that fits very tight should be avoided so that the person can maintain a good posture without difficulty, in addition the footwear should hold the feet well, so very high heels are not recommended.wearing high heels without damaging the spine.
How a person sits at work, during classes or meals, for example, has a significant impact on posture and back pain, so it’s important for the person to sit properly, resting their feet on the ground, avoiding crossing their legs and keeping their back well supported in the chair.
In addition, the arms should be pressed well on a table, as shown in the image.
When lifting a heavy object, care should be taken to bend the knees when lowering and always keeping the back straight, avoiding in all cases lifting very heavy objects, especially if the person frequently suffers from back pain.
The most suitable position for sleeping is on the side, with 1 pillow on the head and others between the knees, to avoid overturning the pelvis and therefore the rotation of the spine.To sleep on your back, you should choose to use a low pillow to rest your head and place a pillow below your knees to keep your spine well resting on the mattress.
Check out these and other tips in the video below, with our physical therapist: