Spine support?

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fustercluck

fustercluck

Diamond Member
Dec 29, 2002
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I, like many people, am a Sloucher. I slouch when I walk and slouch when I sit down. Not good for ole' spiney. Most likely to lead to worse posture/problems down the road, unless I do something about it. I've been thinking I wouldn't mind taking a radical approach to fixing my spine and wear some kind of brace to keep me upright and uptight. Something I could wear under clothes would be most preferred. Something invented post 1800s would also be preferred...not that I have anything against the 1800s. Maybe I could just rig up some DIY thing to keep my spine in order while I'm in my room. But I think it would be more beneficial to wear something when I'm standing/walking around also.

Any idears?
 
Red Squirrel

Red Squirrel

No Lifer
May 24, 2003
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That's actually not a bad idea, I probably do the same and just don't notice.
 
DVad3r

DVad3r

Diamond Member
Jan 3, 2005
5,340
3
81
I actually need solution too, but mine is a computer chair where you lay down and have your monitor and everything leaning diagonally towards you, so you can keep your neck straight and your head back, instead of my monkey posture at the chair with no neck support...
 
eits

eits

Lifer
Jun 4, 2005
25,015
3
81
www.integratedssr.com
bruegger's exercises

stand with your back against a wall palms turned out. simultaneously draw your shoulders back and your head back while keeping your chin tucked. you should feel your whole back tighten up. hold for one minute.
 
arrfep

arrfep

Platinum Member
Sep 7, 2006
2,314
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Originally posted by: eits
Originally posted by: yankeesfan
Weight training will correct the problem. You have weak back muscles.
Click to expand...

it won't correct the problem. he needs to strengthen/train intrinsic spinal muscles first.
Click to expand...

Abs as well. Well, the whole "core" most likely. As a sloucher, I saw marked improvement in my posture after strengthening my abs and obliques, as well as losing some belly fat.
 
R

RadioHead84

Platinum Member
Jan 8, 2004
2,166
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0
That is a bit extreme..but I woudln't mind something like that while sitting. Either way, its not going to be comfy.

I have bad posture and it got better for a bit (not so good now but gonna work on it again) Here is my OPINION:

1. Think about it all the time. You are obviously conscious about it, so it shoulnd't be so hard. Obviously you are not going to sit up straight all the time...if you did it that fast anyway I think it would hurt a lot. Just be aware of yourself and correct it as often and for as long as possible. This is the most basic way.


2. Weight lifting. Work the the chest, upper and lower back, and abs...heck just work on everything. Your posture will really get better with proper muscle training. I know..you say "My back is so bad that lifting weights might hurt it". Just be responsible, take it slow, ask questions to make sure form is right, and keep at it.


Now..to take my own advice and start over.
 
eits

eits

Lifer
Jun 4, 2005
25,015
3
81
www.integratedssr.com
Originally posted by: RadioHead84
That is a bit extreme..but I woudln't mind something like that while sitting. Either way, its not going to be comfy.

I have bad posture and it got better for a bit (not so good now but gonna work on it again) Here is what to do.

1. Think about it all the time. You are obviously conscious about it, so it shoulnd't be so hard. Obviously you are not going to sit up straight all the time...if you did it that fast anyway I think it would hurt a lot. Just be aware of yourself and correct it as often and for as long as possible. This is the most basic way.

2. Weight lifting. Work the the chest, upper and lower back, and abs...heck just work on everything. Your posture will really get better with proper muscle training. I know..you say "My back is so bad that lifting weights might hurt it". Just be responsible, take it slow, ask questions to make sure form is right, and keep at it.


Now..to take my own advice and start over.
Click to expand...

trust me, working out with a bad slouch could lead to instability of spinal segments and increase rates of degenerative changes. it's better to train your intrinsic spinal muscles and core to hold you upright first... then your spine will be more tolerant of weightlifting. otherwise, you could just end up in pain when certain spinal erectors are getting overworked to compensate for gravity's pull on your slouch while you're lifting...
 
R

RadioHead84

Platinum Member
Jan 8, 2004
2,166
0
0
Originally posted by: eits
Originally posted by: RadioHead84
That is a bit extreme..but I woudln't mind something like that while sitting. Either way, its not going to be comfy.

I have bad posture and it got better for a bit (not so good now but gonna work on it again) Here is what to do.

1. Think about it all the time. You are obviously conscious about it, so it shoulnd't be so hard. Obviously you are not going to sit up straight all the time...if you did it that fast anyway I think it would hurt a lot. Just be aware of yourself and correct it as often and for as long as possible. This is the most basic way.

2. Weight lifting. Work the the chest, upper and lower back, and abs...heck just work on everything. Your posture will really get better with proper muscle training. I know..you say "My back is so bad that lifting weights might hurt it". Just be responsible, take it slow, ask questions to make sure form is right, and keep at it.


Now..to take my own advice and start over.
Click to expand...

trust me, working out with a bad slouch could lead to instability of spinal segments and increase rates of degenerative changes. it's better to train your intrinsic spinal muscles and core to hold you upright first... then your spine will be more tolerant of weightlifting. otherwise, you could just end up in pain when certain spinal erectors are getting overworked to compensate for gravity's pull on your slouch while you're lifting...
Click to expand...

Well I guess this is why you should never take advice on a forum because people don't know what they are talking about. This is my personal experience...

how do you train these muscles?

 
eits

eits

Lifer
Jun 4, 2005
25,015
3
81
www.integratedssr.com
Originally posted by: RadioHead84
Originally posted by: eits
Originally posted by: RadioHead84
That is a bit extreme..but I woudln't mind something like that while sitting. Either way, its not going to be comfy.

I have bad posture and it got better for a bit (not so good now but gonna work on it again) Here is what to do.

1. Think about it all the time. You are obviously conscious about it, so it shoulnd't be so hard. Obviously you are not going to sit up straight all the time...if you did it that fast anyway I think it would hurt a lot. Just be aware of yourself and correct it as often and for as long as possible. This is the most basic way.

2. Weight lifting. Work the the chest, upper and lower back, and abs...heck just work on everything. Your posture will really get better with proper muscle training. I know..you say "My back is so bad that lifting weights might hurt it". Just be responsible, take it slow, ask questions to make sure form is right, and keep at it.


Now..to take my own advice and start over.
Click to expand...

trust me, working out with a bad slouch could lead to instability of spinal segments and increase rates of degenerative changes. it's better to train your intrinsic spinal muscles and core to hold you upright first... then your spine will be more tolerant of weightlifting. otherwise, you could just end up in pain when certain spinal erectors are getting overworked to compensate for gravity's pull on your slouch while you're lifting...
Click to expand...

Well I guess this is why you should never take advice on a forum because people don't know what they are talking about. This is my personal experience...

how do you train these muscles?
Click to expand...

scroll up.

bruegger's exercise.

some other good ones would be wall/floor angels, reverse flys, and/or bird dogs.
 
A

amicold

Platinum Member
Feb 7, 2005
2,656
1
81
Originally posted by: fustercluck
I, like many people, am a Sloucher. I slouch when I walk and slouch when I sit down. Not good for ole' spiney. Most likely to lead to worse posture/problems down the road, unless I do something about it. I've been thinking I wouldn't mind taking a radical approach to fixing my spine and wear some kind of brace to keep me upright and uptight. Something I could wear under clothes would be most preferred. Something invented post 1800s would also be preferred...not that I have anything against the 1800s. Maybe I could just rig up some DIY thing to keep my spine in order while I'm in my room. But I think it would be more beneficial to wear something when I'm standing/walking around also.

Any idears?
Click to expand...

Call me a radical but I'd start by lifting some weights. No one said you have to be a bodybuilder to do so.

Edit: If you feel you're too busy you're not. Bodybuilders spend their lives in the gym, .you don't have to. Even basics like deadlifts or squats, benches, miliary presses, and bent rows a few times a week would benefit you
 
R

RadioHead84

Platinum Member
Jan 8, 2004
2,166
0
0
Originally posted by: amicold
Originally posted by: fustercluck
I, like many people, am a Sloucher. I slouch when I walk and slouch when I sit down. Not good for ole' spiney. Most likely to lead to worse posture/problems down the road, unless I do something about it. I've been thinking I wouldn't mind taking a radical approach to fixing my spine and wear some kind of brace to keep me upright and uptight. Something I could wear under clothes would be most preferred. Something invented post 1800s would also be preferred...not that I have anything against the 1800s. Maybe I could just rig up some DIY thing to keep my spine in order while I'm in my room. But I think it would be more beneficial to wear something when I'm standing/walking around also.

Any idears?
Click to expand...

Call me a radical but I'd start by lifting some weights. No one said you have to be a bodybuilder to do so.

Edit: If you feel you're too busy you're not. Bodybuilders spend their lives in the gym, .you don't have to. Even basics like deadlifts or squats, benches, miliary presses, and bent rows a few times a week would benefit you
Click to expand...

I would not start with deadlifts. It is one of the best excercises out there...but I would say you can hurt your back pretty easily doing it.
 
H

Howard

Lifer
Oct 14, 1999
47,982
11
81
Originally posted by: RadioHead84
Originally posted by: amicold
Originally posted by: fustercluck
I, like many people, am a Sloucher. I slouch when I walk and slouch when I sit down. Not good for ole' spiney. Most likely to lead to worse posture/problems down the road, unless I do something about it. I've been thinking I wouldn't mind taking a radical approach to fixing my spine and wear some kind of brace to keep me upright and uptight. Something I could wear under clothes would be most preferred. Something invented post 1800s would also be preferred...not that I have anything against the 1800s. Maybe I could just rig up some DIY thing to keep my spine in order while I'm in my room. But I think it would be more beneficial to wear something when I'm standing/walking around also.

Any idears?
Click to expand...

Call me a radical but I'd start by lifting some weights. No one said you have to be a bodybuilder to do so.

Edit: If you feel you're too busy you're not. Bodybuilders spend their lives in the gym, .you don't have to. Even basics like deadlifts or squats, benches, miliary presses, and bent rows a few times a week would benefit you
Click to expand...

I would not start with deadlifts. It is one of the best excercises out there...but I would say you can hurt your back pretty easily doing it.
Click to expand...
So after you increase your back strength, your back is more resistant to injury from bad form?
 
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