Bad back posture - can it be fixed??!


Question:

Bad back posture - can it be fixed??

I have been recently having lower back pain when I am lying down in bed and after walking.When I am walking I try to lift my chest and keep my back straight but that seems to strain my lower back, like it's too curved or something. I also noticed that the top of my spine and neck seem to curve forward rather than go straight. up, however I don't really have any upper back or neck pain.And my spine and shoulder blades stick out a bit, espically my spine.

When I try to keep my back straight, my lower back curves like a backwards "c" but my upper back/neck seem stuck pointing forward.

My dad seems to have this problem - his neck/head point forward making him look like a troll or something lol. Basically what I want to know is if I can straighten the top of my spine/neck and stop my shoulder blades/spine sticking out, or am I doomed with troll posture.

Would be great to hear any tips or exercises I can do.

Thanks

Additional Details

2 weeks ago
Made a mistake - when i try to stand/walk keeping my back straight it's the middle of my back that hurts, not my lower back.

Have started seeing an osteopath a couple of weeks ago - would a chiropractor be better?


Answers:

I would have xrays taken at the chiropractor. Here are some exercises used by physical therapists to stretch/strengthen neck and upper back due to forward posture. Make sure you sleep on your back. And while sitting roll up a towel and put it behind your lower back to keep you in proper posture (it will feel like your shoulders are too far back - they're not that's where they're supposed to be)

Neck: Chin tucks: lay flat on your bed, bring chin towards chest (you'll feel stretch in back of neck and base of skull), do this 10 times. Side to Side: in same position turn head to left until you feel stretch - hold for 5 seconds, return to normal position. Turn head to right until you feel stretch, hold for 5 seconds, return to normal position. Do this 10 times. Lateral stretch: In same position, tilt head towards shoulder until you feel stretch, hold for 5 seconds, return to normal position. Tilt head towards other shoulder, hold for 5 seconds, return to normal position. Do this 10 times.

Upper back/shoulders: The exercises are called T's I's and Y's. They are so named because you will make the shape of these letters with your body. Lay flat on your bed face down, roll up a hand towel and put it under your forhead (it will align the neck and keep you from squashing your nose). Bring arms out to the side making a "T". Raise and lower arms 10 times. Next bring arms slightly toward head making a "Y" shape. Raise and lower arms 10 times. Next bring arms along side head making a "I" shape. Raise and lower arms 10 times. Next bring arms down along side your body again making a "I" shape. Raise and lower arms 10 times.

Do 3 sets of these each day (they sound easy but you will feel like you just worked out!)




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