The back is the essential part of the back; it is also the part most prone to stress. Additionally, the upright posture increases the likelihood of back issues. Therefore, being mindful of your posture will support your back.

 

Back Posture

A balanced, upright posture is defined as having the line of gravity pass through all five points. For that reason, any change in posture causes back pain.

The sacral promontory is the uppermost part of the sacrum. It connects to the L5 vertebral body of the lumbar spine.

How poor posture affects the back

Poor posture puts strain on the muscles, spinal joints, and discs. For instance, sitting for an extended amount of time, in the same way, stresses the muscles. In addition, back discomfort and muscular stiffness are caused by bone malformations like scoliosis, which can influence the orientation of the forces over time.

Bad posture can also cause rounded shoulders, degenerative joint disease, and problems with the spine. Poor posture’s causes and consequences persisted for a long time. It doesn’t work right away because bad posture takes time to develop and show symptoms.

How to maintain good posture:

Maintain appropriate behaviors when sleeping, sitting, standing, walking, and lifting objects.:

A- what to consider in sleeping for our back health

Because we sleep for long periods, simple details such as the mattress, pillow, and positioning in bed must be considered. So, the best way to avoid pain when you wake up is to sleep on a good mattress and pillow in an adequately aligned bed. Try to replace the mattress every six to seven years and the pad every two years.

What are the criteria for a mattress and a pillow for the back:

Density- Materials – Construction

Density: This is influenced by how hard the topmost layer is. It must support the back well. Even though the thickness is large, compression will be complex.

Material: The density of a mattress depends on the materials used to create it. The type of material affects how soft or firm the bed is.

Construction:

The number of support layers required to support the back determines the construction, which also affects how firm the mattress is. As a result, the building also contributes to the mattress’s tightness.

The three qualities support one function, namely the degree of firmness of a mattress.

Which mattress types are the best?

Memory foam and latex mattresses are two of the more popular varieties. However, there are numerous additional mattress varieties, which also vary based on personal tastes.

 

Your physiotherapist may ask you to add extra cushions under your knees or between your legs to support your back.

About pillows:

The pillows that are the right size for you are the best. Second, whether you sleep on your back, your side, or even both, the way you sleep might impact the pillow you choose. In addition, a high pillow can strain your back muscles and your neck and shoulders, and a pillow that doesn’t fit properly might exacerbate back and neck discomfort issues.

B- Sitting:

• If your work depends on sitting, Follow your workplace’s safety rules when sitting at your desk.
• Several suggestions for use while seated at work
• Sit with your back, thighs, and hips supported.
• Maintain a 90-degree angle between your upper body and your thighs.
• Maintain foot contact with the ground.
• Occasionally, take a break and walk or make some minor movements.

C-standing:

• Try to stand up without bending.
• To adequately support your weight, keep your shoulders back and bring your tummy in.
• The safest way to hold your arms is at your sides.
• Shoulder width between the feet is required.

D- Walking:

Walking can help with posture because it’s a good activity. However how?

• Without swaying front or back, stand up straight.
• Your head, shoulder, and hip should all be in alignment.
• Maintaining a slight inward pull in your tummy can help keep a straight spine. Let your shoulder be in the back position.

E- Lifting things:

Avoid trying to lift anything by leaning forward. Instead, to get to your load or object, sit on your haunches by squatting down, keeping it close to your body, and then lift it with your legs straightened. Also, only raise a heavy item at shoulder height. When moving or supporting a heavy object, steer clear of rotating or turning your body.

F- In general:

In general, refrain from jerking or even holding objects that are too heavy for you to handle. In addition, you’ll save a lifetime of suffering if you keep up a solid sleeping routine.

Exercises

What are the types of exercises which maintain the back?

Exercises to improve posture:

Child’s pose:

Pigeon pose :

standing cat cow

cat cow

forwarded fold

For some cases, like a collapsed disc, a forwarded fold makes things worse. Therefore, A collapsed disc needs a back fold, not a forwarded fold.

side plank

high plank

Chest opener

downward-facing dog

 

When you have back pain, it is advisable to ask your physician and physiotherapist for the best exercises suitable for your case.