3 things you can do to improve your POSTURE and alleviate your back pain

Your back carries the central nervous system for your whole body if affects the way you move and the way you think.  Your back pain is created by the way you hold yourself on a daily basis. This blog will show you how you can remove your back pain but also increase your vitality and your productivity at work by using these 3 simple steps.

1. Awareness

Many back injuries occur when your muscles are put under sudden pressure when you engage strenuousness activity such as digging without first warming up the muscles.

You probably don’t notice when you are standing or sitting badly, but becoming aware of your movements and posture is the first step to help your back to health.  At frequent intervals during the day simply stop what you re doing and check how you are holding yourself. Notice any tension or discomfort, and shift your position to relieve it.  Take a few deep breaths at the same time this will help you to relax your body before you return to whatever you are dong.  Eventually, you will start to notice when you are putting your body under strain and you will automatically shift your position.

It will help if you practice good standing and sitting techniques for simply a few minutes every day.


2. Water

Dehydration is a major cause of back pain 

Water helps you to rejuvenate, freshen up and energise you. Drinking water and moving around regularly will help to supply your back with the nutrients and movement it needs to stay healthy. Join 7-day water challenge.

3. Alignment

At work take the time to adjust your workstation or car seat so that it offers you maximum support and take regular time out to stretch your body and realign your spine.  The position of your desk in relation to your chair is critical – if it is too high to low you may develop neck and shoulder problem.


  • Feet hip width apart with your little toe lining up with your ankle
  • Knees soft (not bent or locked)
  • Deep abdominal drawn in and lower back lengthened
  • ribs down and soft
  • Shoulder blades are drawn in and down your back into a soft V
  • Back of neck long with chin parallel to the floor
  • Eyes on your horizon
  • Crown of your head reaching to the ceiling.


Computer seated posture

  • Adjust your chair so that your forearms are parallel to the floor when you type.
  • Your elbows should be slightly lower than your forearms at an angle of 90 degrees to your upper arms.
  • Place your computer on a support to the top of the screen is at the level with your eyes
  • Make sure you can place your feet flat on the floor. If you can’t use a footrest.

Pilates is a way of life that will improve your life

Pilates is fundamentally about integration: integrating movement into a flowing whole body experience and integrating the mind and body to create clarity and purpose. By integrating your mind with your body you will rejuvenate your spirit and will be on your way to creating a life of balance.

If you are interested in a little more Pilates practice or homework  join me for a Pilates class at home

Find out what others have to say about Adele’s Pilates…

For me, one of the key things was meeting other ladies in the same position. I also liked how to use meditation in tandem with eating and exercise.  The meditation amazing I have done meditations before but yours was different because of the homework you set beforehand, I could refer to those moments in the session. It was so quick and obviously worked because the time flew and nobody could believe we had been meditating and relaxing for 3/4 hour.

The snacks were great and it was lovely to have little bits during the day. I was very impressed with the Quinoa chilli because I was quite enlightened because I have only ever used it with salads before.

The day was absolutely good value for money and the venue was open and airy with the outdoor space, with no parking issues.


Amanda Buckley 24th November 2017


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