Do you have bad posture? Here is a great article on bad posture and what to do about it!

Bad posture not only slowly wears away your joints and ligaments leading to  eventual orthopedic conditions & injuries but it can even cause trouble  breathing, weight gain, lowered confidence and energy. But don’t worry; it can  all be avoided with a few small adjustments.

Good Posture Tips
A common misconception is that you  should stand as straight as possible, which usually means you’re overarching  your back and that can actually cause more tension than slouching in some cases.  You really just need to ensure everything is aligned correctly but don’t force  your back into an unnatural position. A good test is to stand against a wall  with your bottom touching. If the back of your head naturally touches the wall  as well you’ve got good posture. Your head, shoulders and hips will be in a  straight line but your spine should still form its natural “S” shape. Here are a  few tips more specific to bad posture prone situations:

  • Sitting (driving, working on the computer, etc)
  • Sit upright as if you had a string pulling you up.
  • Your bottom should touch the back of your seat.
  • Feet are flat on the floor. Don’t cross legs, we know it’s tempting – don’t  do it.
  • Don’t lean forward to look closer at what you’re watching/doing. This can  seriously stress your neck muscles and lead to a lot of discomfort and even  headaches!
  • A small pillow in the curve of your back can aid with comfort and keeping  the natural curve of your spine.
  • Get up every 30 minutes or so and walk around if you can.
  • If you have injured your back in the past, wear a supportive back brace during strenuous  activities.

 

Standing and walking

  • Walk heel to toe, pushing off the ground with the balls of your feet.
  • Position your feet shoulder length apart, shoulders slightly back in a  relaxed position and suck in your stomach.
  • Take shorter, more frequent strides are idea as opposed to long  strides.
  • Don’t look at the ground; keep eyes straight ahead.
  • Tuck in your chin just a little to ensure your head and neck are both in  line with your spine.
  • It almost goes without saying but comfortable shoes with a proper arch make  a huge difference, especially if walking long distances.

 

Lifting & Bending – One of the biggest back injury  culprits!

  • Always bend at the knees when you lift.
  • Make sure you lift with your legs, never your back.
  • Keep your feet shoulder width apart.
  • Position yourself close to the object you’re lifting.
  • If you have to turn while lifting something, use your feet not your  waist.
  • Tighten those stomach muscles!

 

Sleeping

  • Sleep on your back or on your side with your knees bent.
  • If sleeping on your side, put a pillow in between your legs to keep your  spine straight throughout the night.
  • Don’t sleep on your stomach.
  • Avoid thick pillows that will raise your head up too far.

 

It’s not difficult to improve your posture; it just takes some conscious  attention and consistency. The sooner you start, the better since it’s much  harder to reverse the negative effects of bad posture the older you are.  Besides, the benefits are worth it.

Improved Posture Benefits

You might be surprised at how much improved posture benefits your body,  health and mind. Here are just a few of the positive changes you’ll see:

  • Improved organ function, especially digestion
  • Decreased joint injury and ligament stress
  • Lowers chances of arthritis and other orthopedic conditions and  injuries
  • Stronger core
  • Facilitates breathing for increased energy, improved blood flow and a  clearer mind
  • Try breathing slouching and breathing standing up straight – huge  difference!
  • Relaxed muscles
  • Appear taller and thinner
  • Increased confidence

 

It won’t happen overnight but it’s well worth the positive effects improved  posture brings. It makes you stronger, faster, smarter and even look better. Why  wouldn’t you want to start ASAP?

By C. Dillon