Women due to faulty lifestyle tend to end up with back pain. Improving ones posture is unlikely to uproot the cause of back pain, but it may help reduce muscle tension.
Correcting your posture may feel awkward at first because your body has become so used to sitting and standing in a particular way. But with a bit of practise, good posture will become second nature and be one step to helping your back in the long term.
Slouching in a chair
Slouching doesn’t always cause discomfort, but over time this position can place strain on already sensitised muscles and soft tissues. This strain may increastension in the muscles, which may in turn cause pain.
Exercises to strengthen your core and buttock muscles, and back extensions, will help correct a slouching posture.
Exercises to correct a slumping posture:
- Bridges
- Back extensions
- Plank
Sticking your bottom out
If your bottom tends to stick out or you have a pronounced curve in your lower back, you may have hyperlordosis. This is an exaggerated inward curve of the lower back that creates a “Donald Duck” posture.
Wearing high heels, excessive weight around the stomach and pregnancy can all cause this posture. Strengthen your core and buttock , hip flexor and thigh stretches, and make a conscious effort to correct your standing posture.
Exercises to correct a “Donald Duck” posture:
- Plank
- Side-lying leg raises
- Standing thigh stretch
Standing with a flat back
A flat back means your pelvis is tucked in and your lower back is straight instead of naturally curved, causing you to stoop forward. Women with a flat back often find it difficult standing for long periods. This posture is often caused by muscle imbalances, which encourage you to adopt such a position. Spending long periods sitting down can also contribute to a flat back.
Exercises to correct a flat back:
- Plank
- Side-lying leg raises
- Chest stretches
- Seated rows in a gym or pull-ups
- Back extension
Leaning on one leg
Leaning can place excessive pressure on one side of your lower back and hip. Over time, you may develop muscle imbalances around the pelvis area, which can cause muscular strain in the lower back and buttocks.
Other causes of uneven hips include carrying heavy backpacks on one shoulder, and mums carrying toddlers on one hip.To improve this posture, try to get into the habit of standing with your weight evenly distributed on both legs.
Exercises to strengthen your buttocks and core muscles will help correct uneven hips:
- Plank
- Side-lying leg raises
- Bridges
Hunched back and ‘text neck’
Hunching over your keyboard is usually a sign that you have a tight chest and a weak upper back. When hunching over a computer, your head may tend to lean forward, which can lead to poor posture. Using a mobile can cause similar problems dubbed “text neck”.
Exercises to correct a hunched back:
- Gently lengthen your neck upwards as you tuck in your chin
- Seated rows in a gym or pull-ups
- Chest stretches
Poking your chin
The poking chin posture can be caused by sitting too low, a screen set too high, a hunched back, or a combination of all three. Correct your sitting habits and exercise to correct your posture.
How to correct a poking chin:
- Gently lengthen your neck upwards as you tuck in your chin
- Bring your shoulder blades down and back towards your spine
- Pull in your lower tummy muscles to maintain a natural curve in your lower back
- Adjust your seating
Rounded shoulders
One way to tell if you’ve got rounded shoulders is to stand in front of a mirror and let your arms hang naturally by your sides. Rounded shoulders are typically caused by poor posture habits, muscle imbalances and focusing too much on certain exercises, such as too much focus on chest strength while neglecting the upper back.
Exercises to correct rounded shoulders:
- Plank
- Bridge
- Seated rows in a gym or pull-ups
- Chest stretches
Check if you fall in anyone of these postural errors & try to rectify them with exercises.
