Posture And Back Pain – Lessons Learned From Finishing School

Posted on September 12, 2011 in Blog, Life Coaching | 0 comments

What is one thing dancers, models and finishing school students have in common? Beautiful posture.

It is interesting that most of us don’t know what proper posture really is. We habitually round our shoulders and collapse our chest; when we stand in line, we one let one hip jut out or slump against the nearest available surface. We carry heavy bags that pull our shoulders out of alignment or have the telephone pinched between our neck and shoulder. And, let’s not get started with how we sleep! (I have wondered if the way I sleep contributes to my back problem – almost always on my ‘sore’ hip with my spine twisted. I go to sleep with my spine aligned, wake up in a twist, sort of a modified fetal position.)

Proper posture or “alignment” is largely forgotten or was never known by many people. The spine has a natural curve in it, designed to help us move and bend and flex. Muscles support the spine, allowing us to do all that moving and bending and flexing with ease. If you are having pain in your back on a consistent basis, take stock of how you stand, sit, lay and bend throughout the day. These movements could be contributing to the pain in your back, neck, shoulders, hips, and legs.

Here’s what happens when the body is out of alignment. The muscles are stretched and contorted to accommodate an unnatural position; unnatural to your body, that is.  It is that stretching and contortion that causes the first signs of back pain.  Over time, your muscles start to knot up, or even spasm, under the strain.  Long term muscle stretching and contortions can result in long term muscle disfigurement, meaning long term pain.

So, is ‘finishing school’ posture worth a second look?  I think so. I always feel that getting back to the basics is a good idea. Here is your Finishing School posture lesson: a few ways to improve your posture and perhaps even alleviate back pain before it becomes a more serious problem.

Becoming aware of how you are walking, standing, and sitting will be a start in correcting your posture:

• When standing, pull in your abdomen.  This not only makes you look better, but the abdomen helps support the back, reducing back pain almost immediately and training the abdomen to give the back a little assist.
• At the same time, pull your shoulders back and lift your chest. (Can you do that and still keep your belly pulled in?)
• Practice walking with a book on top of your head when you’re walking.  Chin up, level steps, uplifted chest, and straight back will carry that book beautifully.
• As you sit at your desk, set a timer to remind yourself every three to five minutes to sit up straight.  Many of us round our shoulders over the keyboard.  This timer going off will, over time, make us more aware of our proper posture.
• Check your shoes – Many of us wear our shoes unevenly and don’t even know it. If we were to try and stand level on a board we would be listing to one side or the other. Our bodies are out of alignment. Choose shoes that have built in arches and a shock-absorbing sole.
• Revamp your workspace (also for good feng shui!) Systems of office furniture have been developed to deal with posture and alignment. These systems are often referred to as ergonomic designs. There are chairs, computer keyboards, phone attachments, and more, that are designed to keep your posture aligned perfectly.  Invest in these systems for a healthy back – and increased efficiency, as it’s hard to be productive when you’re in pain. I know for certain that I have solved ‘mystery aches and pains’ simply by changing my chair, the height of my work surface, and adjusting my monitor.
• Change your mattress – Do you wake up with back pain?  It could be a lumpy, uneven, or worn out mattress at fault. Some of the new “adjustable” mattresses allow you to tailor it to your needs and body type. There are others that are made with memory foam to conform to your body shape. Don’t forget the pillow. There are pillows that are specially designed to cradle the head in such a way that the spine is kept perfectly aligned throughout the night.

Even though these suggestions are simple, you will probably find it tiring in the beginning to stand and sit correctly. You will need some time to retrain your muscles. Evaluate your body alignment and use these “perfect posture” recommendations to help you improve your posture, you could resolve your back pain issues and enjoy better all around health.

© Deborah Redfern, 2011. All rights reserved.