Everyday activities like standing, sleeping, sitting on an office chair, or carrying luggage on the same shoulder may cause bad posture. Bad posture can cause pain in your back, shoulders, and neck.
Fortunately, the main factors that affect your posture are completely within your control and aren’t difficult to reverse. Be sure to try these adjustments to fix your bad posture and get rid of the pain it causes.
Fix your posture with a brace
A simple way to work your muscles for proper alignment of your whole body, whether you’re standing, sitting, or walking is to use a posture brace, also known as a posture corrector, or posture bra for women. While regular exercise can also make a huge difference in correcting your posture, a posture corrector will produce better, long-term results because you can wear it every day.
Regular exercise is vitally important when it comes to correcting poor posture. When you’re stronger and fitter, you body will be better placed to adapt to sitting up straight. Make time for exercise every day, especially if you’re going to be sitting for a long time.
Focus on workouts that build your core—the groups of muscles around the lower back and waist. These do the most of the work in helping to maintaining proper posture.
Yoga, Pilates, and other core-strengthening workouts are great ways to make your core stronger. But make sure you don’t overwork yourself as this may cause more problems.
Resistance workouts—especially rowing and pull-ups—allow your muscles to take certain positions. These workouts will help your upper body get used to staying upright, with your back in a right or straight angle.
While standing and sitting, keep your body properly aligned
Sit straight in a chair, with your shoulders, ears, and hips aligned in a vertical line. Don’t cross your legs, hunch your shoulders, or look down at your computer screen. You can also sit on your balance ball to improve your posture through natural balance. While standing, distribute your weight equally between the sides, front, and back of your feet.
Utilize posture-friendly chairs and props
Ease your back strain by making use of backpacks or bags that distribute the weight evenly and relieve back strain.
Place your computer screen at an appropriate height to not strain your neck. Raise it to your eye level to help ease the strain on your neck.
When driving or sitting, use lumbar back pillows to minimize the strain on your body and support your lower back.
Slouching occurs when your muscles get tired, resulting in added pressure on your back and neck. Every 30 minutes, take a break for a couple of minutes and stand, stretch, or walk.
Observe good posture while lifting
When lifting, maintain proper back posture to prevent injury. Proper back posture includes keeping your back straight, bending at your knee, and looking forward. Back injuries are usually caused by lifting or twisting and can happen during awkward moments.
Wear supportive shoes when standing
High-heeled shoes alter the center of gravity of your body and negatively affect your back posture and support. Opt for supportive footwear if you’re going to be standing for a long time. If your job requires standing for the whole shift, you may need supportive orthotics.
Maintain proper posture while sleeping
Getting between 7 and 9 hours of sleep every night is healthy. However, make sure to pay attention to your body’s position before you sleep. Do you have the best posture in bed? Well here are some things to bear in mind:
For proper back support, get a firm mattress
It’s better to sleep on your back or side than on your stomach
If you like to lie on your side, place a flat pillow between your knees to help your back stay straight
Use a pillow with proper alignment. Don’t tilt your head downwards or upwards but keep it in a neutral location
Learn proper breathing
How you breathe can significantly affect how you feel and how you move. Learn how to breathe better with your diaphragm and perform breathing exercises that lengthen your spine and engage your lower core muscles as well as waist muscles.