People who suffer from lower back pain and knee pain will have to admit and stand corrected if they insist that pain relief is only possible through medications. While there are cases that need prescription medicine, some people can find relief by simply fixing the way they stand. Here’s why:
Root Causes of Back Pain
Finding the right relief for lower back pain and knee pain must start with knowing all the possible reasons why such back pain and knee pain exists. Some of the most common causes include:
- Strain in the muscles
- Sprain in ligaments
- Spondylolisthesis (a condition when a vertebra slips forward or backward, which opens the nerve root attached to the vertebra. This leads to irritation)
- Degeneration of discs of the spinal column
- Disc bulge or herniation
- Spinal stenosis (the canal that the spinal cord passes through can narrow down, causing pain, pressure on nerves, numbness, and weakness)
- Spinal misalignment
All these reasons are, in many ways, connected to a person’s poor posture or habits that lead to unnatural positioning of the spine. When the spine is in the wrong angle or alignment for long periods, it causes strain or pressure on the vertebrae and nerves. The pressure leads to all sorts of back pain and discomfort.
Here’s How to Get Your Good Posture Back
Having good posture does not take getting the tall, appealing look of a ramp model, although they have excellent ways of holding up their upper body. Good posture is mainly about maintaining the proper balance of the head, shoulders, back, and hips in relation to the legs and feet’ position.
By leaning towards one side in excess, gravity pull sets in. This pull from gravity creates pressure on the muscles, bones, ligaments, nerves, and other body parts. It may be unseen, but the cumulative effect of that gravitational pull will create health problems if left uncorrected.
With a good and balanced posture, you can:
- Prevent wear and tear on your joints
- Avoid unnecessary stress or pressure on your muscles, ligaments, and tendons.
- Avoid any type of injury since the balanced stance makes you avoid any fall, slip, or unstable position.
- Look good and appealing at the same time.
Of course, having proper posture is built on the foundation of physical strength. It does not have to be Herculean strength but just enough to bear one’s weight, whether seated or standing up. Flexibility also plays a role since a person needs to adjust body positions depending on where one is standing or moving. For example, walking on uneven ground requires a dexterity level that allows a person to adjust leg stride and foot landing together with the balancing movements of the hips, upper body, and limbs.
To prevent lower back pain and knee pain, practice these good posture habits:
- Keep your weight even on your two feet.
- Your stance needs to be natural and at least shoulder-width apart.
- Do not slouch or round your shoulders forward.
- Always keep a balanced head above the neck. Do not strain your neck and shoulders whenever you nod, bend, or twist your head to look in different directions.
- Avoid locking out your knees, which might create micro-tears or injuries inside and around your knee joint if done for a long time. Having slightly bent knees is the best way to stand upright.
Good Posture When Sitting
These are some of the habits to follow whenever you sit down:
- As much as possible, avoid crossing your legs when seated. It may look elegant but crossing one’s legs puts a strain on the upper leg muscles and lumbar joints.
- Your knees must always be slightly lower than your hips.
- Use a footrest if your chair is too high.
- Whenever possible, use ergonomically designed seats that can support your back and prevent bad posture to avoid back pain.
- Never keep a wallet in your back pocket. When you sit, it creates an uneven surface with your buttocks. Seating with an imbalance will put stress on your lower back and legs.
- From time to time, stand up to stretch your back and your legs to allow good blood circulation and prevent muscle strain. Going on a stretch break every 45 minutes is a good practice to observe.
Sleeping with Good Posture
Even when you sleep, make sure you maintain good posture by:
- Avoiding sleeping on your stomach.
- Using orthopedic beds and pillows that complement the natural curve of the spine.
- Using the right height or thickness of the pillow to avoid neck strain.
Upper Cervical Spine Care: Your Natural Option to Get Back Pain Relief
Anyone can manage lower back pain and knee pain in a safe, natural way. For many years, people have benefited from upper cervical spine adjustments that help remove stress, tension, and compression in the head, neck, shoulders, and upper back.
The upper cervical chiropractors’ techniques help ensure that the atlas bone (C1 vertebra) is aligned to the axis bone (or C2 vertebrae). Maintaining the correct symmetry of these bones helps keep the brainstem and the rest of the spinal cord healthy. You can prevent lower back pain and knee pain by maintaining good posture habits combined with precise, gentle upper cervical adjustments that help rejuvenate the head, neck, and the rest of the spinal column.
To learn more about chiropractic pain relief and how good posture contributes to optimal health, visit an upper cervical spine chiropractor near you.