Do you suffer from back pain? If so, you’re not alone. In fact, according to the National Institute of Health, more than 80% of adults suffer from lower back pain at some point in their lives.

If you find that your back pain occurs during specific activities or times of the week, goes away when you change position, or accompanied a change in your environment (e.g., a new chair, desk, car, mattress, etc.), then you may find that your posture could be the culprit.

How your posture affects your spine

A healthy spine has three naturally occurring curves: one in the neck, one in the upper back, and one in the lower back.

Over time, poor posture such as slouching at a desk, leaning on one leg, or hunching over a phone screen can cause misalignment in these curves, leading to back pain and other problems.


This occurs because your muscles become “trained” to maintain this poor posture. Eventually leading to you feeling more comfortable in this alternated alignment, and ultimately leading in back pain over time.


Why you have poor posture

Poor posture is often part of a sedentary lifestyle. Many people spend their days sitting in a slouched position, either working on a computer or on their phones. Without proper ergonomic support, these postural habits will eventually cause spinal problems. In addition, lack of exercise can lead to weak core muscles, which will make it more difficult to support proper posture for long periods of time.

How to fix your posture

This video shows some great tips on how to fix your posture. In addition to this, here are some steps to follow to maintain good posture while sitting and standing.


To maintain good posture while seated, do your best to keep your back straight and your shoulders back. If your chair doesn’t provide lumbar support, consider using a pillow, or rolled towel to maintain the curve of your lower back. Keep your feet flat on the floor and your head aligned over your shoulders. Try to stand every 20-60 minutes and walk around for 5 minutes.

Follow these 5 steps: 

  1. Contract your core
  2. Extend your back
  3. Lift your chest
  4. Put your shoulder blades down
  5. Lengthen your neck


Try to keep your head straight when you’re walking, instead of looking down at the ground (or your phone). Do your best to balance your weight over your feet and keep your shoulders relaxed. Make sure to wear low-heeled shoes whenever possible.

Please contact us to find out more about what we at Telespine can do to help you alleviate your back pain!

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