There are many different factors that contribute to musculoskeletal pain, and our posture can greatly impact how we feel. Generally speaking, if we spend too long in the same position, our body will not be happy about it. There are many simple lifestyle choices that can help to improve your posture and reduce back pain. Here are a few tips to get you started:

  • Increase your Awareness: having an awareness of your posture and being mindful of the position you are in AND how long you have been in that position is one of the best ways to improve your posture. Frequently checking in with yourself and realigning your posture, or changing positions is a great way to reduce pain. This is a nice practice in mindfulness and bringing your attention to your body and your posture. If you forget to check in with yourself regularly it can be helpful to set a reminder on your calendar or an alarm on your phone to prompt you.
  • Change positions frequently: we touched on this already, when you change positions frequently you start to use different muscles and give the muscles that were previously working hard for you a necessary break. It is best practice to move around or change positions every 30 minutes to prevent muscle fatigue and joint pain. The timer trick can work here as well, every 30 minutes stand up from your desk and lean back a few times to reverse the forward posture that you were previously in.
  • Fix your ergonomics: if you know that your job requires you to be seated for prolonged periods of time, set up your environment to reduce risks. This might look like lifting your computer screen to eye level, keeping your feet flat on the floor and supported, or adding a lumbar support to the small of your back. If you are standing for long periods of time, it can be helpful to rest one foot on a low ledge, stool or box to reduce pressure on your low back. Set yourself up for success by adjusting your environment to fit you!
  • Exercise regularly: there is truly no substitute for exercise, most adults do not achieve the weekly recommendation of 150 minutes of moderate physical activity (~22 minutes per day). Do you fall into that category? What can you do to start to add more physical activity into your day? Walking for 30 minutes a day is a great place to start if you are looking to increase your physical activity level and it has significant health benefits. Adding exercise and movement can help improve posture tremendously and are a great way to reduce muscle and joint pain.

While these are all helpful tips, choose what feels best for you as a good place to start. Focus on one behavior to try and change throughout the day to improve your posture and see how you feel. Start these things before you feel pain so that you can prevent it from ever happening! Our Dario coaches are always here to support you along the way.

 

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  • Cramer H, Mehling WE, Saha FJ, Dobos G, Lauche R. Postural awareness and its relation to pain: validation of an innovative instrument measuring awareness of body posture in patients with chronic pain. BMC Musculoskelet Disord. 2018 Apr 6;19(1):109. doi: 10.1186/s12891-018-2031-9. PMID: 29625603; PMCID: PMC5889545.
  • Jacobs K. (2007) Ergonomics for Therapists. 3rd edition, Elselvier – Health Science Division
  • McSwan J, Gudin J, Song XJ, Grinberg Plapler P, Betteridge NJ, Kechemir H, Igracki-Turudic I, Pickering G. Self-Healing: A Concept for Musculoskeletal Body Pain Management – Scientific Evidence and Mode of Action. J Pain Res. 2021;14:2943-2958
  • Physical Activity Guidelines for Americans, 2nd edition (health.gov)