Your posture is an important part of your health and plays a big role in aches and pains, muscle tiredness, and other health problems. Proper posture can help avoid tension and strain on your tendons, ligaments, and muscles. Good posture is when your body is positioned correctly and maintains the three natural curves in your spine so that your skeleton, muscles, and ligaments are balanced. Here are some tips on how to improve your posture so that you maintain a healthy spine.
Improve Posture at Work
- Set up your workstation so that you can work in a comfortably neutral posture most of the time.
- If possible, avoid standing or sitting all day. Try to alternate between sitting and standing as often as possible throughout the day.
- Get up and stretch to loosen your muscles.
- Be mindful of repetitive reaching, twisting, or bending throughout the day as this can cause strain on your muscles.
- When lifting heavy objects, use your knees and thighs, not your back to lift or put objects down.
- Avoid resting a phone on your shoulder as this can twist your neck and cause pain. Instead, use a headset especially if your job requires much phone use.
Posture When Sitting
The most common posture problem when sitting is when the head is bent forward causing the upper spine to have a rounded shape, which could lead to tension in the neck and back. Thus, it’s important to do posture checks when sitting, especially for long periods of time.
- Make sure your chair has the proper lumber support.
- Sit with your back straight against the back of the chair and your feet flat on the floor.
- Be mindful of your head moving forward too much. It’s best to tuck your chin and move your head back as much as possible.
- Relax and drop your shoulders and pinch your shoulder blades together.
Posture When Standing
Posture problems when standing can cause pain in the lower back and legs. When the lower back is arched and the pelvis is tilted forward while standing, it could cause the thigh, calf, and hip muscles to become very tight. However, good posture when standing doesn’t mean you should be stiff. Instead, you should:
- Stand loosely with your back straight, shoulders relaxed, and your weight balanced evenly on both feet.
- Straighten your knees, but do not lock them.
- Move your shoulder blades back.
Posture When Laying Down
When lying down, poor posture can also cause back pain so it’s important to use pillow support before getting shut eye.
- Side sleepers should put a pillow between their knees to help align the spine while sleeping.
- Back sleepers should put a pillow under their knees to support the lower back while sleeping.
- Avoid sleeping on your stomach as this position can cause tremendous strain on your back and neck.
Visit a Chiropractor to Help with Posture
An adjustment from a chiropractor can help with proper posture and spinal alignment. A chiropractor can also give simple stretching exercises for you to do, whether at home or work. Merckling Family Chiropractor is here to help. Contact us at (631) 286-2300 to schedule an appointment.
