Reduce Your Back Pain with Better Posture

I spend a stupid amount of time hunched over my laptop, so posture is one of my top health concerns — because all that slouching can lead to serious neck and back problems in later life (or just the closer I get to 30).

So I was very pleased to discover Esther Gokhale's new book, 8 Steps to a Pain-Free Back: Remember When It Didn't Hurt, and thought I would share some of her best tips with you.

First, here's Esther on what good posture does NOT mean:

- Myth #1: I just have to remember to straighten up: "Just straighten up" is usually accompanied by muscle tension and distortion of the spine. It quickly leads to discomfort and fatigue, causing most of us to return to slouching.

- Myth #2: The pelvis should be tucked to protect the back: Nearly everyone from fitness instructors and dance teachers to medical professionals makes the mistake of recommending a tucked pelvis. However, this is discordant with our natural structure; anteverting (tipping) the pelvis preserves the natural shape and protects from disc damage

- Myth #3: Chin up and chest out constitutes good posture: Not only does this create tension, it exaggerates the cervical and lumbar curves, hindering circulation to these areas and potentially pinching nerve roots

- Myth #4: Good posture takes mental and physical effort: The body wants to heal, and good posture feels good. As you practice new movements, they will become increasingly natural to your body. You also do not need to be young, strong, flexible or physically fit to have good posture

- Myth #5: It's too late to change my posture: It is never too late to change your posture. The body is resilient and adaptable.

Now, let's take a look at what a good seated posture DOES look like:

And here's how to do it:

1. Roll a towel or blanket into a wedge shape and put at the back of your seat.

2. Keeping your feet hip-width apart, bend at your hips and then at your knees until you're sitting on the front edge of the wedge. Writes Esther: "This tips your pelvis forward and settles your pelvis between your legs. [It can be difficult at first] yet you use it automatically whenever you seat yourself on a toilet. Try to recreate that position.]

3. Relax your upper body, rolling your shoulders back and lengthening your neck by tilting your chin slightly down.

I've been trying this technique out myself and can tell you, it's kind of revolutionary. No more hunching or overcompensating for the hunching by arching too much the other way. Since the wedge puts me more forward on my chair, my feet can be flat on the floor. And best of all, the pain in my mid and low back is gone.