Lower back pain is the leading cause worldwide of years lived with disability (YLDs). One common cause of lower back pain is posture problems. Many of us tend to neglect our posture, leading to back problems and pain.
Thankfully, there are tips you can follow and start right now to correct common posture problems.
- Forward Tilted Pelvis
A forward-tilted pelvis or anterior pelvic tilt creates an exaggerated lower back curve or pronounced hollow in the back. It can be caused by a sedentary lifestyle and excessive sitting without enough stretching or exercise.
The muscles in your thighs and the front of your pelvis may feel tight, while your abdominal muscles can become weak, resulting in back pain, incorrect posture, knee and hip rotations, and hip and knee pain.
The right exercises, such as squats and the pelvic tilt, can help to relax hip flexors and increase your flexibility.
- Dowager’s Hump
Sometimes referred to as “Dowager’s hump,” a large or tight neck and a rounded back can indicate another posture problem. People with this type of problem often have a stooped appearance that causes their heads to jut forward.
It’s one of the types of posture problems caused by hunching forward, inactivity, and tight hip flexors.
Slouching or hunching forward can create irreversible damage to the spine, which is why you should take action to correct your posture immediately.
Pectoral stretches and upper back stretches help loosen the muscles and correct your posture.
- Rounded Shoulders
Rounded or internally rotated shoulders is a condition that can occur as a result of sitting down for long periods. The anterior muscles can become tight, while the posterior shoulder muscles become weaker. The result is a pain in the shoulders and shoulder impingement.
Stretching your chest and neck muscles every day can help. A floor cobra exercise can strengthen the posterior shoulder muscles. Foam rollers can also help extend your range of motion, which can help correct the problem of rounded shoulders.
Chiropractors can also help correct problems with poor posture and help reduce or eliminate problems like lower back pain.
- Pronation
Pronation refers to the way that the foot rolls inward while standing, walking, or running. Wearing the wrong shoes, being overweight, and pregnancy can all result in overpronation.
People who roll inward can experience running injuries. Also, overpronation can cause stress on the ankle joint and cause the calf muscles to shorten.
Investing in orthotics can help as they are designed to support your body and prevent posture issues such as pronation. A wobble board can also help correct this posture problem.
Fix These Common Posture Problems
There are many risks of bad posture, such as back pain and lasting damage to the spine. If you experience one or more of these common posture problems, regular stretching and practicing the right exercises can help. In addition, you should consider going to a chiropractor to address problems such as lower back pain and learn techniques to correct your posture.
To make more healthy changes in your life, check out the other health articles on our blog.
