Healthy Standing Posture To Reduce Low Back Pain

By Dr Ken Nakamura+

How to Improve Hyperlordotic Posture: Toronto Chiropractic Clinic

Do you need to improve your standing posture like the person in the above picture?

 

Want to improve your confidence and image with a better standing posture?

 

This article focuses on improving your standing posture to reduce low back pain. As an added benefit you will improve your confidence from within and the perception of others about you.

 

Walking into the meeting in a slouched position and standing hunched over does nothing for your image or your own confidence.

 

Without great posture it’s difficult to improve your own self-image. What you look like outside and what you think in your brain are tied together.

 

Think about when you feel down and blue. Your posture shows you’re feeling depressed when your neck is bent forward with your head looking down. People read this posture and get an immediate impression of you.

 

See Also: How to Improve Posture: 4 Upper Back Exercises

 

How to Improve Posture-Ideal and Bad Posture: Toronto Chiropractic Clinic

Most people stand with their back arched like in the picture on the left.

 

  •  Most of the weight is on the heels.
  •  Lower back arched too much with their chest leaning back.
  •  Chin sticking out.

 

This is a very inefficient posture as you are using too many of your muscles to hold yourself up, and so you will get more easily tired.

 

Your standing posture should be like the picture on the right.

 

  • Your weight should be evenly distributed on your feet between your 5th toe joint and 1st toe joint and your heels.
  • Your legs should be straight without locking the knee.
  • Your lower back should have a gentle forward arch.
  • Your mid back curves gently in the opposite direction.
  • Your neck is arched in the same direction as the lower back.

 

 

See also: Keep The Bunion Surgeon Away With These Bunion Tips

 

 

How do your attain this great standing posture than? You need to correct the imbalance of muscles that you have in your hip area.

 

The abdomen (abs) and butt muscles are too weak and the hip flexors and low back is too tight. Most people do very little if anything to correct their imbalance.

 

 

See Also: Advanced Posture Exercises For Your Rounded Upper Back

 

To fix your posture you need to change the imbalance of muscles.

 

Stretch:

  • Hip flexors called the psoas muscle.
  • Low Back Muscles.

 

Strengthen:

  • Butt muscles (Gluteus Maximus mostly).
  • Abs (abdominal muscles).

Stretch Your Tight Muscles

How to Improve Posture- stretch Psoas: Toronto Chiropractic Clinic

Stretch Your Hip Flexors

  • Get in a lunge position with one leg forward bent about 90 degrees.
  • Other leg is back with the the knee very slightly bent, resting on the floor.
  • You should feel the stretch in the front part of your hip.
  • Hold for 30 seconds and do 3 sets.

 

If you do these posture exercises everyday your posture should improve. Send us a picture of your “before” and “after” pictures or leave a comment below.  Here in our downtown Toronto Chiropractic Clinic I teach  these exercises and much more for patients and people that attend our workshops.

How to Improve Posture- Child Pose: Toronto Chiropractic Clinic

Stretch Your low Back Muscles (Child Pose)

 

  • Get on your hands and knees.
  • Sit Back onto your heels with your arms reaching out as far as they will go.
  • Your head is straight.
  • Hold for 30 seconds – Do 3 sets.

How to Improve Posture-Chair Squats: Toronto Chiropractic Clinic

Strengthen Your Gluteus Maximus

 

  • Stand with your back to the chair.
  • Your feet should be shoulder width apart with your knees turned out slightly.
  • Stick out your butt as far as you can but keep your lower back arched.
  •  Touch the chair and come right back up 10X – Do 3 sets.
  • Intermetdiate: Don’t use a chair and bend your knees till your thighs are horizontal.

How to Improve Posture-Front Plank: Toronto Chiropractic Clinic

Strengthen Your Abdominals (Abs)

  • Lie Face Down.
  • Toes together and your arms shoulder width apart.
  • Get up on your toes and elbows like in the picture above.
  • Your legs and body should form a straight line. Don’t let your butt sag down or come up too high.
  •  Hold for 30 seconds to start. Hold for up to 1 minute. Do 3 Times.

 

Tell us what you think in the comments below and like us on Facebook. This Toronto Downtown Chiropractor will answer all questions in the comments section.


Author

Dr Ken Nakamura

Who is Dr. Ken? I’m a father, spouse, chiropractor, and I love what I do! I created Bodi Empowerment to bring you and everyone-else safe and effective methods for self-treatment by basing my articles on research to everything I can. Still many parts will be based on 18 years of experience, seminars, and collaboration with other health experts; which means you will get opinions as well. Sometimes my articles won’t agree with what is currently accepted, but I am not here to please everyone. I’m here to empower you through the knowledge that I give you. Dr. Ken works at Rebalance Sports Medicine in downtown, Toronto.

8 Responses to Healthy Standing Posture To Reduce Low Back Pain
  • HAS says:
    December 24, 2015 at 9:40 pm

    what should be height of the chair
    and can we use something else

    • Dr Ken Nakamura says:
      December 26, 2015 at 3:25 am

      Thanks for your question HAS. A lower chair or that goes above the crease of your knees. As you get better you can use a sturdy stool. Nothing on wheels. When you are really good, you don’t use a chair or stool at all.

      Hope that helps your standing posture.

  • Amanda says:
    August 29, 2015 at 6:44 pm

    Hi Dr. Nakamura
    I’ve been doing your lumbar lordosis correcting exercises for around 6 months now and although my case was pretty sever (I have never been medically examined though) it has improved a lot. Thank you so much!
    When I stand straight against a wall with my heels touching it, there is a bit less than 3 cm between my lower back and wall.
    Now I have two questions from you:
    1. How long should I continue doing the exercises and how often?
    2. Is it safe for my back and Apt to do Zumba?

    Thanks in advance

    P.S: My condition is upper back kyphosis + lower back lordosis + anterior pelvic tilt. All of them are postural. And I am 27.

    • Dr Ken Nakamura says:
      September 11, 2015 at 1:43 am

      Thanks for your comment. I am very happy that you are getting better. You should continue them indefinitely,
      2. I don’t know what Apt is but the provided that you are otherwise healthy and have been cleared you should be fine to go back to ZUMBA. (had to look up what it was).

      Hope that helps your posture.

  • Dr Ken Nakamura says:
    May 7, 2015 at 11:40 pm

    Thanks for your question Sam. They are not mine to give you. When I buy these photos they can only be used on my website, the seller doesn’t allow me to give or lend or borrow the pictures.

  • Sam says:
    May 5, 2015 at 6:43 pm

    Dear Dr Nakamura,
    Do I have your permision to us the 2 girles posture picture,in order to use id as an excelent example of baqd posture in my newspaper article.

    Sam

  • Roberts says:
    January 23, 2015 at 12:21 am

    I have injury on lower back, and its not disc , but pulley pressing on my nerve when I walk straight, and my right leg starts to feel pain. In this case will back belt help? I am heavy person and I do some weight lifting.

    • Dr Ken Nakamura says:
      January 23, 2015 at 1:21 am

      Thanks for your question Robert. What do you mean by “pulley pressing on my nerve”?

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