Tips on How To Correct Your Posture

Poor posture habits do more harm to your body than you think. Aside from lower back pain, poor posture can also cause tension headaches, a sore neck, and even inflammation of the cervical spine. If not corrected early, you can develop musculoskeletal problems later on, which can affect your productivity.

Women are typically more prone to having a poor posture than men because of the female hormone relaxin, which is released during pregnancy. In fact, rounded shoulders are also referred to as a ‘mom posture.’

In mild cases of posture problems, correction entails simple modifications in your daily living but it’s often taken for granted. Poor posture is a hard habit to break and, similarly, a good posture is something you need to practice constantly until it becomes natural.

Importance of Good Posture

  • Equally distributes stress and weight the body

  • Reduces risk for ligament injuries

  • Prevents muscle fatigue

  • Helps avoid overuse injuries

  • Keeps all body parts well-supported and coordinated

  • Prevents abnormal wear and tear of joints

  • Improves your circulation and digestion

  • Boosts your confidence

Negative Effects of Slouching

  • Puts stress on your spine

  • Causes fatigue and exhaustion

  • Adds strain on your postural muscles

  • Increases the likelihood of back pain and injury

  • May affect your breathing as it prevents maximum lung expansion

  • Increases vertebral disc pressure

  • Can cause joint and muscle pain

  • May result to wear and tear of the spine

  • May lead to balance problems

What can you do to correct your posture?

  1. Be mindful of your body and acknowledge the need to correct your bad posture. Be conscious of the way you are walking, standing, and sitting. If a bad posture has already become your habit, your body has probably adjusted its musculature, making a slouching position comfortable for you. However, this comfort is short-lived as you are bound to experience body aches as a consequence at the end of the day.

  2. Avoid a sedentary lifestyle. You need to stay physically active to improve your muscle strength and flexibility. A research conducted on school children has shown that performing sports activities decreases the risk of posture problems.

  3. Don’t focus on a single muscle group. Cross-train by incorporating strength, cardio, and flexibility exercises to your workout routine. Not only will these improve your balance and coordination; these will also strengthen your back and abdominal muscles, thus improving your posture.

  4. Maintain a healthy weight by having a balanced diet. Obesity can cause low back pain and other health problems which can lead to a poor posture.

  5. Choose an ergonomic office chair if you spend almost eight hours sitting at work. Unlike an ordinary chair, this provides adequate support for your lower back.

  6. Wear a posture corrector for rounded shoulders. These are designed to pull the shoulders back and correct spinal alignment.

  7. Take regular breaks. Every 20-30 minutes, stand up and stretch or walk around and maybe grab a glass of water. Sitting for prolonged periods, even if you’re using an ergonomic chair, can still have a detrimental effect on your health.

  8. Do not slouch, slump or lean forward even if you’re already tired. You can do some easy stretching exercises or take a trip to the bathroom to relieve the strain on your muscles.

  9. Avoid crossing your legs because this might impede blood flow to your lower extremities and alter the curvature of your spine.

  10. Adjust your seat so your feet are flat on the floor. You can also use a footrest as needed. Sit with your back and shoulders straight and your knees on the same level as your hips.

  11. Wear proper-fitting footwear when standing for extended periods. Avoid wearing high heels as much as you can but if it can’t be avoided, pick shoes with a wider platform.

  12. Your shoulders should be aligned with the rest of your body when you’re walking or standing.

  13. When lifting heavy objects, bend at the knees and not the waist. The stress should be on the abdominal and leg muscles, not on the lower back.

  14. Sleep on a firm mattress that doesn’t sag and avoid sleeping on your side with your knees to your chest or sleeping on your stomach. Both of these positions do not maintain the normal curve in your back.

  15. Practice good posture until it becomes a habit. It’s not easy to maintain good posture and you might slouch or slump unconsciously from time to time. You can practice sitting, walking or standing properly in front of a mirror so you can see if your body is in proper alignment.

Although correcting a posture that your body has been used to can be quite challenging, it is very important to prevent back pain and other potential health problems down the line.


Add a Comment

Your email address will not be published. Required fields are marked *