under extra stress. Muscle strain is the most common cause of back pain due to poor
posture. Fatigue also contributes to poor posture and back pain.
Discs can also suffer from poor posture. When the spine is in proper alignment, the
cushioning, shock absorbing discs that are in between the vertebrae are not overly
stressed and not as subject to injury.
Lower back pain is the most common back pain caused by poor posture, as the lower
back supports most of the weight of the body. However, poor posture can also cause
upper back pain, especially in those who slouch. Neck pain is also common.
COMMON POSTURE ERRORSThe Lower Back Posture Errors
The pelvis should be in a neutral position. If the pelvis tilts forward, sway back results
(the natural inward curve of the lower back is increased and the buttocks jut out). If the
pelvis tilts backward, flattened back results (a decrease in the natural inward curve of
the lower back). Control of the pelvis is the key in keeping the lower spine in proper
alignment and preventing lower back pain. Like the spine, the pelvis is supported by
muscles of the back, abdomen and buttocks and strengthening these muscles helps
maintain good posture and prevent back pain.
Sway Back
When the pelvis tilts forward the lower back arches excessively. This is known as sway
back. Shortened buttock muscles and shortened hamstrings are the main contributors to
sway back. Hence prolonged sitting on improperly designed chairs can lead to sway
back. Wearing high heels also causes the pelvis to tilt forward. Sway back places extra
stress on the ligaments of the spine and leads to back pain.
To see if your back curves excessively, stand with your back against a wall and place
your feet about 2 inches from the wall. Make sure you head and buttocks are against the
wall. Try passing one hand behind in the space between the small of your back and the