Good Postures and Bad Postures for Low Back Pain

Low back pain often begins with poor postural habits. Let's look at which everyday postures place a burden on your back and which ones help reduce pain.

Postures that are bad for your back

• Slouched sitting: Sitting with a rounded back increases the pressure on the lumbar discs by about 40% compared to standing
• Crossing your legs: It tilts the pelvis and creates excessive tension on one side of the lower back muscles
• Lifting heavy objects with your back: Bending only at the waist with the knees straight sharply increases the risk of disc damage
• Sinking deep into a soft sofa: The natural curve of the lumbar spine disappears, straining the muscles and ligaments

Postures that are good for your back

• Sit deep in the chair: Press your hips against the backrest and use lumbar support
• The 90-90-90 rule: Keeping the hips, knees, and ankles each at 90 degrees is ideal
• Change posture every 30 minutes: Don't hold the same position for more than 30 minutes
• Sleeping posture: Lying on your side with a pillow between the knees helps spinal alignment

Postural correction in Korean medicine

Chuna manipulation realigns the misaligned spine and pelvis, creating a foundation for correct posture. Acupuncture relaxes tense muscles, and herbal medicine supports the recovery of damaged ligaments and muscles, helping the effects of postural correction last longer.