If you’re reading this, you’re likely a woman dealing with back pain. You’ve come to the right place. We’ve written extensively about posture, but this time, let’s focus on women’s posture and the common causes of lower back pain. Many daily habits negatively affect posture, but there’s one issue specific to women that often gets overlooked. Want to know what you’re doing wrong and how to fix it? Keep reading for tips on posture and relief from lower back pain.
What Causes Lower Back Pain in Women?
Lower back pain can result from an injury or develop gradually over time. Chronic pain builds up slowly, often unnoticed until it becomes a problem. As a chiropractor, I see many patients with lower back pain. Their posture often includes an exaggerated curve in the lower back, called lordosis. You might recognize this as the “sticking the butt out” posture.
This lordotic posture compresses the lumbar spine, leading to pain over time. Poor posture can stem from many sources, including injuries, sedentary lifestyles, prolonged desk work, or exercising with improper form. Because the body works as a whole, lower back pain can also trigger pain in the neck, knees, feet, or other areas.
What Does Good Posture Look Like?
Good posture is the same for men and women. Using a plumb line (a straight rope with a weight), we can check if someone stands properly. From a side view, five key points should align:
- Ear Hole (not shown on the pic)
- Middle of the shoulder
- Greater Trochanter (of the femur)
- Middle of the knee
- Lateral Malleolus (outside bone of ankle)
From the front view the following should align:
- Front of the shoulders
- Side of breasts on
the rib cage - ASIS (Bony part of the pelvis on the sides)
- Knees
- Feet
the rib cageMy blog on good posture explains above in more detail.
Women’s Shoes and Lower Back Pain
Ladies, stop wearing high heels! Yes, they look great in photos, but they wreak havoc on your posture and lower back. High heels force your lower back into a lordotic position, adding strain. Over time, this habit leads to pain and postural issues.
It’s not just heels. Most women’s shoes are poorly designed for foot health. Narrow toe boxes squeeze your feet into unnatural shapes. For better posture, wear shoes that allow your toes to spread naturally. Whenever possible, go barefoot to strengthen your feet and improve your brain-body connection.
Is Your Purse Causing Your Pain?
Heavy purses are another issue unique to women. Carrying a purse on one side of your body adds uneven weight, worsening posture. Combine this with heels, and it’s no wonder your back hurts!
Tips for lighter loads:
- Use a backpack-style purse to distribute weight evenly.
- Carry only essentials to lighten the load.
- Ditch the purse when possible.
Moms, the same advice applies to diaper bags—opt for backpacks.
The Role of Relaxin in Women’s Back Pain
Relaxin, a hormone specific to women, loosens ligaments in the pelvis and other areas. While it’s commonly associated with pregnancy, relaxin levels fluctuate monthly due to ovulation and menstruation.
If your biomechanics rely on tendons and ligaments for stability instead of proper skeletal alignment and muscle strength, relaxin can cause problems. Injuries may become more likely during these hormonal shifts. This is especially important if you’re hypermobile!
Lower Back Pain Relief
To ease lower back pain, you need more than basic rehab exercises. Common treatments include chiropractic adjustments, active release techniques, massage, and muscle stimulation. While helpful, they rarely address the root cause.
True relief comes from understanding how your body moves and correcting improper patterns. Brain-based neurology and posture work together to fix movement maps in the brain. Dynamic Neuromuscular Stabilization (DNS) retrains your body to move as it was designed—like a symphony of coordinated muscles and joints.
Here’s a couple of videos that explain this more in detail:
Bottom line is that we don’t have to suffer from pain to know the importance of posture on our overall health. After all, we are the Designer and the Director of our own life so let’s design and direct it the way we wish to live it. Contact the office if you’re ready to get rid of your back pain now!
Dr. Shakib
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