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Posture for a Healthy Back

my.clevelandclinic.org

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Re: Posture for a Healthy Back

#41

Post by richmt »

hellbanner wrote: post #17
vanderZwan wrote: post #10

Something people underestimate (I think) is that having a correct posture requires having strong enough support muscles so that you can maintain said posture without getting tired, or even thinking about it. By far the biggest benefit of going to the gym has been that my core muscles got stronger, which in turn has cured all back pains I had.

Thanks for saying this - another reminder to do more core (got down and planked). What exercises did you find most beneficial for strengthening? On a related note -- I periodically do stretches where I stand on one leg and roll my hip & waist out to the side extending it behind me -- that helps alleviate tension in the side. Similar - hanging on my forearms from chairs or those ab machines at the gym. Pain Free (a me…

I hear lots of discussion that deadlifting with proper form strengthens the core. Also, being a compound lift, you'll hit tons of other muscle groups as well.

Mark rippetoe's book on starting strength is a great read on how to execute compound barbell exercises like the deadlift, and also has some great information on things like progressive overload. I'd recommend it even if you don't plan on following the starting strength program.

Re: Posture for a Healthy Back

#42

Post by somberi »

A physical therapist once told me that you need to to sit and stand as if a string is connected to the middle of your sternum and being pulled skywards. Apparently this is what they teach in Ballet schools. For me it worked well and my back pain, over a 4 week period vanished.

Re: Posture for a Healthy Back

#43

Post by manifestsilence »

makmanalp wrote: post #31
vanderZwan wrote: post #10

Something people underestimate (I think) is that having a correct posture requires having strong enough support muscles so that you can maintain said posture without getting tired, or even thinking about it. By far the biggest benefit of going to the gym has been that my core muscles got stronger, which in turn has cured all back pains I had.

Not only back pains - I was very surprised when what I thought was RSI in my wrists was actually because of posture - somehow some nerves were getting pinched. I discovered this when I was doing some weird neck / shoulder stretches and the pain very suddenly receded. Then I started fixing my monitor to be higher and taking care of my posture, and I've had minimal issues since then. I'm guessing I had some early form…

I've struggled with a minor case (once major) of TOS for years, particularly with clarinet playing. I totally agree with the importance of strength for this.

I recently switched to a standing desk at work, with a tall chair for the option to sit, and it has helped some, but I think what helped most was rowing and weight lifting.

The other thing I've been finding is how much emotions affect posture. When I'm feeling open and unafraid, my whole front side opens up and relaxes, and when feeling insecure, it all curls forward.

Re: Posture for a Healthy Back

#44

Post by knodi123 »

randomsearch wrote: post #35

Went to the physio with RSI and she recommended I take up swimming. Totally worked.

Effectiveness aside, how skeptical were you when you heard that? It's easy to hear these explanations in hindsight, but I bet at the time you'd be, like, "What kind of advice is that? Are you just using a medical-grade magic 8 ball? 'Swim more'? "

Re: Posture for a Healthy Back

#45

Post by itsjustjoe »

amelius wrote: post #11
luck87 wrote: post #2

this should be our computer desk: https://kokyun.files.wordpress.com/2011/10/5531_130311939574... this is reality (if you are working with laptop or notebook or macbook): http://www.parkavenuespine.com/wp-content/uploads/2013/09/iS...

What about a solution like this: [1] [1] https://www.youtube.com/watch?v=XKrVByT6pq8&t=14

The Varidesk is a very nice (and relatively cheap) solution. It's also surprisingly easy to adjust the height despite the weight. My only complaint is that you still need to put your monitors on a stand to get them high enough (for me at least).

Re: Posture for a Healthy Back

#46

Post by molladair »

eevilspock wrote: post #37
mrpoptart wrote: post #8

There's some conflicting data out there about this: http://www.npr.org/sections/goatsandsoda/2015/06/08/41231470...

This one says sitting straight is bad, that a 35% lean back is ideal: http://mashable.com/2011/05/09/sitting-down-infographic/ I have 2 blown lumbar disks, and for me at least, the 35% lean back, even if it means slouching on the couch, eliminates pain when I do have to sit for extended periods.

I work for a standing desk company (http://www.focaluprightfurniture.com/) that also makes "leaning seats" to pair with standing desks. The seats keep your hips open at a 130-135° angle - like the "lean back" approach, but while standing. I've been using the setup since I started and I love it. Definitely the ideal.

Re: Posture for a Healthy Back

#47

Post by gambiting »

a-priori wrote: post #22
mdesq wrote: post #14

I've always driven with the most (comfortable) distance between me and the steering wheel. My reasoning has been that maybe I'm safer when there's more space between me and the windshield, steering wheel, etc. and that there's a tiny bit more time for that airbag to inflate should the need arise.

In general more space between you and the airbag is safer. You want it to be fully inflated before you hit it. But they're designed to inflate in the time it takes a typical person to impact the airbag. Basically all you need to do is sit back in your seat and in a comfortable position and you should be okay. Every now and then you see nervous drivers sitting forwards in their seat with their face near the wheel. It'…

Well, I do know what happens in that situation. My friend used to be one of those drivers, with the steering wheel literally on her chest, holding the steering wheel as if she was hugging it. She always said that's what was comfortable for her. Until she had an accident - and obviously the airbag had nowhere to go and pushed pieces of plastic from the steering wheel directly in her chest, avoiding the heart by millimeters, and also cracked nearly every rib in her chest. She had to have multiple operations to remove the little bits of plastic form multiple points in her body. Suffice to say, she drives like a normal person now.

Re: Posture for a Healthy Back

#48

Post by draven »

richmt wrote: post #41
hellbanner wrote: post #17

Earlier quoted context omitted.

Thanks for saying this - another reminder to do more core (got down and planked). What exercises did you find most beneficial for strengthening? On a related note -- I periodically do stretches where I stand on one leg and roll my hip & waist out to the side extending it behind me -- that helps alleviate tension in the side. Similar - hanging on my forearms from chairs or those ab machines at the gym. Pain Free (a me…

I hear lots of discussion that deadlifting with proper form strengthens the core. Also, being a compound lift, you'll hit tons of other muscle groups as well. Mark rippetoe's book on starting strength is a great read on how to execute compound barbell exercises like the deadlift, and also has some great information on things like progressive overload. I'd recommend it even if you don't plan on following the starting…

The same can be said about the squat, since you have to contract your core to maintain your spine in a correct position.

Anecdotal data point: my lower back pain disappears when I squat regularly.

Re: Posture for a Healthy Back

#49

Post by [deleted] »

jcfrei wrote: post #32
blueprint wrote: post #24

This is a very insufficient article. Almost useless. It doesn't mention anything about hip and sacral alignment, which is absolutely critical to having correct posture. Unfortunately, sitting in a chair, as well as various other modern activities, completely messes up not only the alignment of the hip and sacrum, but conditions the soft tissue in those areas to hold a bad position. That's why it's so hard to have goo…

What really confused me was the following tip: Try to avoid sitting in the same position for more than 30 minutes. So is there a correct sitting position? Or is the correct sitting position "sitting differently" every 30 minutes? Those are two mutually exclusive things.

[deleted]

Re: Posture for a Healthy Back

#50

Post by berntb »

jcfrei wrote: post #32
blueprint wrote: post #24

This is a very insufficient article. Almost useless. It doesn't mention anything about hip and sacral alignment, which is absolutely critical to having correct posture. Unfortunately, sitting in a chair, as well as various other modern activities, completely messes up not only the alignment of the hip and sacrum, but conditions the soft tissue in those areas to hold a bad position. That's why it's so hard to have goo…

What really confused me was the following tip: Try to avoid sitting in the same position for more than 30 minutes. So is there a correct sitting position? Or is the correct sitting position "sitting differently" every 30 minutes? Those are two mutually exclusive things.

Doctors told me I need to move around a bit, to get blood flowing etc. 30 minutes sounds like what the doctors said.
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