#back joint pain

Achieving good posture not only contributes to good appearance, but also to your physical body as a whole. It’s important to correct alignment of your bones and joints so that your muscles don’t get strained. If you’re suffering from back joint pain, maybe it’s time to check how you stand, walk, sit and lie. No back pain means good posture—and vice versa.

According to Cleveland Clinic,

Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities.

Worry no more because you can try these simple back pain exercises for a proper posture from the American Chiropractic Association! (Been following this routine this for a long time, by the way).

Sitting:

• Keep your feet on the floor or on a footrest, if they don’t reach the floor.
• Don’t cross your legs. Your ankles should be in front of your knees.
• Keep a small gap between the back of your knees and the front of your seat.
• Your knees should be at or below the level of your hips.
• Adjust the backrest of your chair to support your low- and mid-back or use a back support.
• Relax your shoulders and keep your forearms parallel to the ground.
• Avoid sitting in the same position for long periods of time.

Standing:

• Bear your weight primarily on the balls of your feet.
• Keep your knees slightly bent.
• Keep your feet about shoulder-width apart.
• Let your arms hang naturally down the sides of the body.
• Stand straight and tall with your shoulders pulled backward.
• Tuck your stomach in.
• Keep your head level-your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.
• Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.

Lying:

• Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your comfort is important.
• Sleep with a pillow. Special pillows are available to help with postural problems resulting from a poor sleeping position.
• Avoid sleeping on your stomach.
• Sleeping on your side or back is more often helpful for back pain. If you sleep on your side, place a pillow between your legs. If you sleep on your back, keep a pillow under your knees.

Use these techniques every day to practice proper posture. It is also a great back joint pain reliever than any NSAIDs in the market!