How can I improve my posture to avoid back pain?
April 1, 2022 | 30,00 EUR | answered by Eva Ziegler
Dear doctor,
My name is Lina Brandes and I have been suffering from back pain for some time now, which is significantly impacting my daily life. I mainly work in an office and therefore spend many hours sitting at a desk. Lately, I have noticed that my posture is getting worse and I regularly feel pain in the lower back.
I am very concerned that my back problems could worsen and I wonder how I can improve my posture to avoid back pain. I have already tried to stand up more often and take short breaks to stretch and move around. However, this has not helped much so far.
Are there any specific exercises or tools that could help me correct my posture and relieve my back? How can I improve my posture and prevent back pain in my office routine? I would like to do something long-term to address my discomfort and would greatly appreciate your advice and tips.
Thank you in advance for your help.
Sincerely,
Lina Brandes
Dear Lina Brandes,
Thank you for your message and your trust in my expertise in the field of orthopedics. I am sorry to hear that you are suffering from back pain that is significantly affecting your daily life. It is important to take action early to prevent long-term damage.
The fact that you work mainly in an office and spend many hours sitting at a desk can indeed lead to poor posture and back pain. It is good that you have already tried to regularly stand up and stretch. This is an important first step in incorporating movement into your workday.
To improve your posture and prevent back pain, I recommend additional specific exercises to strengthen your back muscles and mobilize your spine. Here are some exercises that you can incorporate into your office routine:
1. Chest opener: Sit upright in your chair, interlace your hands behind your back, and pull your shoulders back. Hold this position for 30 seconds and repeat several times a day.
2. Back stretcher: Lie flat on your stomach, arms extended at the sides, and slowly lift your upper body off the ground. Hold this position for a few seconds and then slowly lower down. Repeat this exercise several times.
3. Knee-to-chest stretch: Sit upright in the chair and alternately bring one knee towards your chest. Hold the position for 15-20 seconds and then switch legs.
Additionally, you may also consider ergonomic tools such as an ergonomic chair or keyboard to improve your posture at work.
It is important to regularly perform these exercises and make sure to improve your posture outside of the office as well. Ensure that your workspace is ergonomically set up and take regular breaks to move.
I hope that these tips and exercises help you correct your posture and alleviate your back pain. If the symptoms persist, I recommend scheduling an appointment with an orthopedic specialist in your area to receive personalized advice and treatment.
Wishing you all the best and a speedy recovery.
Best regards,
Eva Ziegler
