Poor posture tends to place excessive strain on your neck and back muscles. People with poor posture are more likely to suffer from injuries and spine problems. In this guide, we will study some easy ways to correct posture while sitting, sleeping or standing and walking.
1. Sit properly
A good posture while sitting (especially in front of the computer) includes the following steps:
- Keep your feet flat on the floor or use a footrest.
- Do not cross the legs at ankles or knees.
- Keep a small gap between back of your knees and front of the chair.
- Keep knees at or below the level of the hips
- Use backrest or pillow to support lower back
- Relax shoulders
- Keep forearms parallel to the ground
- Do not sit for long periods
2. Sleep properly
Good posture also includes sleeping correctly.
- Avoid sleeping on the stomach; side or back is the best, especially if you have back pain.
- If sleeping on the back, place a pillow under the knees. If sleeping on your side, use a pillow between the knees.
- Use a comfortable mattress.
3. Stand properly
Here are the steps for correct standing posture:
- Place body weight on balls of feet
- Keep a gap of shoulder width between feet
- Bend the knees slightly
- Tuck stomach in.
- Keep the arms hanging naturally by side of the body.
- Stand straight and tall with shoulders pulled back
- Avoid pushing head forwards, backwards or sideways. Earlobes must be in line with shoulders
- When standing for long periods, shift the body weight from one leg to another or from toes to heels.
4. Be consciously aware
Long standing postural issues can take a long time to get corrected as the joints have gotten used to and adapted the poor posture. Being consciously aware of your posture can help you overcome this. Practice good posture every time you sit, sleep or stand. With conscious awareness, you can make changes towards a healthier and better posture.
Exercise promotes stronger, more flexible muscles and encourages the postural muscles to remain in the upright or correct posture. The following abdominal exercise can help you correct posture by strengthening the lower abdominal muscles:
- Stand straight
- Clasp your hands under your lower abdomen
- Pull your lower abdominal muscles upwards and inward (as if you are trying to hide your belly under and behind your chest.
- Hold for 10 seconds
- Relax and repeat the exercise at least 3 times a day.
- This will strengthen your abdomen which, in turn can help correct posture.
6. Lose the extra weight
Excess weight invariably leads to weakening and loosening of the abdominal muscles.
7. Avoid inactivity
Inactivity causes muscle tension and weakness that impacts the posture.
8. Wear comfortable shoes
Avoid continuously wearing high heels or platform shoes. These not only strain the feet they also throw the spine out of correct postural alignment.
Follow these 8 easy steps and get rid of back and neck pain as well as posture issues permanently.