The advice to sit up straight was probably easy to dismiss during your younger years. If you are an adult living with lower back pain, however, the importance of good posture may now be more evident. Learn why slouching can lead to discomfort and how to practice better posture and stretches for lower back pain.

The Consequences of Poor Posture

When you spend significant time hunched over a computer or fail to keep your spine straight when lifting heavy objects, you are likely familiar with pain in your lower back. Long hours spent sitting at a desk can put significant pressure on the discs in your lower spine. And lifting heavy things can result in a sacroiliac joint injury, a common cause of pain in the lower back. What’s more, poor posture can weaken your spine, interfere with balance and increase your risk for injury.

Positions for a Healthier Spine

Improving your posture is a cost-effective and minimally invasive way to enhance your spinal health and relieve discomfort, and it doesn’t need to be complicated. The key is to keep alignment in mind, especially in these four instances:

1. When sitting – Have your knees bent and feet flat on the ground. Support your back to cradle its lower curve and your hips and thighs so they are parallel to the floor. Keep your shoulders relaxed, and if you are working at a computer or driving, make sure your elbows are close to your torso.
2. When standing – Position feet shoulder-width apart and stand with a straight spine. Shift your weight mainly to the balls of your feet, keep your abdomen tucked in and rest your arms along the sides of your body.
3. When sitting and standing – Position your ears over your shoulders to keep your spine in alignment.
4. When lifting – Bring whatever you need to lift close to your body. Create a solid base by standing with your feet flat on the floor, shoulder-distance apart. Do not lift using the muscles of your back. Instead, rely on the power of your legs to help you raise things up. Focus on pulling your belly in when lifting to keep your stomach muscles engaged.

Gentle Stretches for Your Back

Stretching can pay dividends when nursing a sore back or proactively working to keep your spine limber. Try these yoga-inspired positions:

• Child’s pose – Kneel down and rest your hips on your heels with the tops of your feet pressed into the ground. Bring your big toes together and knees apart. Extend your torso forward, resting your forehead onto the floor with your arms stretched out, palms down.
• Spinal twist – Recline on your back and hug your knees into your chest. Drop your knees to the right while looking over your left shoulder, with your arms extended out like a T on either side of the body. Hold for as long as it feels comfortable. Return to the starting position and repeat on the other side.
• Cat-cow – Come onto your hands and knees with your wrists under your shoulders and your knees under your hips. Look slightly ahead of the front of the fingertips, extending your spine. As you inhale, drop your abdomen down and look up to the ceiling. As you exhale, arch your back and look back at your navel, moving fluidly for several repetitions.