Posture and Back Pain

[thunderball]

I've been having intermittent back pain (upper and lower) over the past year and have now had a few chiropractors/therapists tell me that it is due to bad posture. It must have happened gradually (less exercise/more deskwork) but now if I look at myself side-on in a mirror my butt kind of sticks out and my shoulders slump slightly forward causing an exagerrated forward bend in my upper back. I don't think I'll be offered a job ringing bells at Notre Dame anytime soon or anything but there are certainly the beginnings of a hump there if I'm not careful!

I have been getting massage, doing a number of back and hip stretches, and doing situps to strengthen my stomach to bring my pelvis back in line (ie. pull my butt back in). I am also trying to keep my shoulders back while sitting but it aint easy! It's to the point now where actually sitting properly feels totally unnatural.

Any of you gents been told you have 'bad posture' or have posture-related back pain? Any stretches, exercises or other non-medicinal remedies you've found useful? I have considered acupuncture but haven't tried it yet. It's amazing and frightening how a only year or two of relative inactivity and desk work can warp a man!

 

[dbconlin]

Sounds like you hVeready done this, but a physical therapist is your best bet for a life-long regiment of excercises and stretches you can incorporate into your routine. It will be up to you to stick with it though.

That said, you likely need to do upper and lower back excercises as well. Focusing only on abs will likely make it worse. Try reverse-planks and rows for your lower and upper back, respectively. For your abs, focus on planks (regular and side) rather than crunches/situps.

Those are my initial thoughts.

 

[Maduro]

I have a lower back hyper extension apparatus in my home gym. Im sure you've seen them, basically you lean forward and do a reverse sit-up.

It works wonders on lower back problems. Although it seems counterintuitive I have used it while having back pain only to have the pain greatly subside.

You seem to be describing muscle related back issues; I don't think that someone with severe back issues (disk/bone degeneration) should try this though.

I hope this is of some help, back pain sucks.

 

[Biffo]

plus, get one of the natural posture chairs, the kind you kneel on and just take some weight on your bum on a slanting seat, they are comfortable and make you sit upright, no slouching, and they look good too

http://www.furnitureatwork.co.uk/We...ageFileName=/WC/live/images/catalog/20064.jpg

 

[TimmyBoston]

For me switching to a thin wallet carried in my front pocket saved my back.

 

[thunderball]

For me switching to a thin wallet carried in my front pocket saved my back.

That's interesting actually...I do sit on my wallet everyday (though due to certain ADs it is already decidedly thin).

 

[TimmyBoston]

That's interesting actually...I do sit on my wallet everyday (though due to certain ADs it is already decidedly thin).

Just for the heck of it, throw it in your front pocket and see if that helps at all.

Either way, good luck with your back, I know how much that sucks.

 

[Obsessed]

If you carry a bag or briefcase slung over one shoulder, stop. The uneven weight distribution is horrible for the back. Either use a backpack or just use the handle. I took the strap off my briefcase and it made a big difference.

 

[Greybeard]

It's a Catch 22 since back discomfort will influence your posture and vice versa. My wife has chronic back pain. She does the following (some of which have already been mentioned) and all of which have helped to varying degrees.
See a chiropractor (not required as frequently now).
See a massage therapist (again, not required as frequently now).
Regular stretching and strength exercises.
Carry a very light purse.
Sit in an upright position (and we purchased an orthopedic office chair for her).
Not sit in one position too long. Get up and stretch often.
Regular walks.

Two things we found that really helped were to purchase a good latex mattress and have her always wear proper supportive shoes.
It really surprised us how much shoes contribute to proper posture.

Hope this helps.

 

[Mojo88]

For me switching to a thin wallet carried in my front pocket saved my back.

Several years ago I was in a number of car accidents, that led to unbelievable lower back pain. I went to a physical therapist that started on slow stretches ,then built to strengthening exercises. In the time frame of 10 weeks the pain was gone and I had lost a pants size. As one therapist said it's all about core strength, without that you are destined to have repeat problems. In addition to regular exercise, they recommended removing that wallet. It throws your sitting position off and causes a tilt. That therapy and a lot of hard work developing that strength, allowed me to have more flexibility than I ever thought possible. I still do those exercises today and that accident was 10 years ago..

 

[tpoof]

I agree with the others.. ditch the wallet. it will take awhile to get used to the new seating position but by the end of a week or so I doubt if you will be able to sit with it in your back pocket ever again..
I also have lower back problems and find some Yoga stretches in the morning keep me limber and ready to go
a sore back is a pain in the ***
good luck with finding relief

 

[StillShaving]

Have you looked at your chair and the position of your keyboard and computer monitor? Hunching over a laptop screen and keyboard is not the best thing to do, especially if you use a computer all day at work, and then come home and surf the net and B&B.

At work I use a large LCD and position it behind and above my laptop screen so that it is nearly the same depth but much higher off the desk. Then use the LCD as my primary display and hence spend more time looking up than hunched over.
A nice chair can also make a difference. I got a Steelcase Leap chair for home a few years ago and it is more comfortable than the generic office chair. I do like its so called "liveback" where the whole seat back will flex to change positions. However it is quite expensive, the one I got was on sale and still much more that I wanted to spend. sit4less.com has a lot of different ergo office chairs to do some comparison shopping if you are interested. Some of my coworkers work standing up for a few hours each day (raising their tabletop to match) just to avoid the pain of sitting all day long.

 

[alexo]

Since you're in Japan, my 2c is to look for the best authentic Dachengquan (Yiquan) teacher you can find in your area and train daily. I'll bet on one of my str8s that within a week of 20 minutes a day training, you'll feel much better.

 

[The Nid Hog]

I agree with the emphasis on core strength. Check out Crossfit (crossfit.com). I think that it's an excellent and varied exercise program that really builds your core. The instructional videos are great for getting you up to speed with unfamiliar exercises.

Another possibility--great for Japan--would be kettlebells. Again, it really works your core. The Gold's Gym that I used to go to in Chiba had a great selection of bells, so they're around. Pick up a couple and either use on-line instructions or invest in a DVD from RKC (Russian Kettlebell Challenge).

Also, just consciously work on your posture as you walk and sit. Increase your level of everyday awareness just a little and monitor yourself more regularly. You'll have to keep it up for a while, but before long it will become habituated.

Nice thing about health care in Japan is that shiatsu is covered, isn't it? Not sure if it will help, but it sure won't hurt! Well, it will hurt, but in a good way. I would also recommend regular onsen visits. Just because.

 

[thunderball]

I agree with the emphasis on core strength. Check out Crossfit (crossfit.com). I think that it's an excellent and varied exercise program that really builds your core. The instructional videos are great for getting you up to speed with unfamiliar exercises.

Another possibility--great for Japan--would be kettlebells. Again, it really works your core. The Gold's Gym that I used to go to in Chiba had a great selection of bells, so they're around. Pick up a couple and either use on-line instructions or invest in a DVD from RKC (Russian Kettlebell Challenge).

Also, just consciously work on your posture as you walk and sit. Increase your level of everyday awareness just a little and monitor yourself more regularly. You'll have to keep it up for a while, but before long it will become habituated.

Nice thing about health care in Japan is that shiatsu is covered, isn't it? Not sure if it will help, but it sure won't hurt! Well, it will hurt, but in a good way. I would also recommend regular onsen visits. Just because.

I must have been reading your mind...went for a long massage and onsen last night. Amazing what those two things will do for you! The kettlebell suggestion is interesting one too - I can pretend I'm Fedor and improve my posture at the same time.

 

[The Nid Hog]

I can pretend I'm Fedor and improve my posture at the same time.

What could be better than that?

I wish that I could remember how much the bells were at the Gold's Gym where I saw them. I forget exactly, but I remember that they were about the same as the US. You don't want to get anything too heavy to start off with anyway, and the lighter ones are cheaper. Great for home workouts--just don't drop them!

 

[mankini]

I have had back pain for the last 20+ years.
I made some life changes & updated my attitude about certain things.

I do not carry a wallet and feel good posture is key. I bought the top of the line Tempurpedic bed 2 years ago (love it), started wearing Mephisto shoes (so comfy) a year ago, and started doing yoga last year.

Guess what... I am pain free, seriously the aches are gone no more living with back pain. For what it is worth I began feeling incrementally better after each change listed above. There are a lot of yoga poses that will improve the health of your back and if you focus on your core you will improve the way your back feels.

 

[Brad31]

I am currently in my last year of chiropractic school. So far most of the suggestions are good.

If your pain is truly posture related, it should do very well with exercise and stretches. The most important thing with posture is balance. Balance of top and bottom, right and left, front and back. Muscles like to work in opposition. So, take sitting at a desk. You are typing with your arms out in front of you....this engages your pec muscles. If your pecs are engaged, the muscles opposite the pecs must be lengthened. This will lead to tight short pecs with rounded shoulders, and stretch-weakened upper back muscles. So doing your stretches for 5 minutes at night isn't going to do any good if you have bad posture 8 hours a day. So varying your activity will engage different muscles groups, and prevent one group from dominating.

here are my recommendations

Upper: Stretch out your pecs. Work on strengthening your Rhomboids (mid back muscles)

Lower- Stretch your quads and low back
Strengthen your butt muscles, your core, and hamstrings

Acupuncture can be very useful for pain control. Plus they can do some other stuff besides just stick needles in you. Definitely worth checking out if other treatments aren't cutting it.

If you have nay questions feel free to PM me

 

[tlanning]

I sustained a back injury some 30 years ago which probably affected my posture! It resulted in the removal of a vertebrae and 2 disk with a fusion.
In the early stages of my recovery I was identical to the the TV guy House. Still carried out my daily tasks but with a major crutch, lots of painkillers. As time progressed there were just to many occasions were I would be indisposed in remote locations for prolonged periods of time and was just miserable. Returning home after one such tour visited an Orthopedic Surgeon hoping the first repair could be improved. He instead recommended a daily routine for stretching and strengthening my back and upper torso muscles.
I have been setting aside 45 minutes a day ever since and lived back pain free from that particular mishap to this day.
I still have an ongoing script for oxycontin, (couple other mishaps also) but mostly use it for sleep.

 

[ouch]

Posture? You can't spell slouch without ouch.