How to Improve Your Posture for a Healthier Back
In last week’s post, we discussed three simple tests for determining whether your posture is good or poor. We also reviewed the reasons good posture is so important for a healthy back.
This week, let’s take a look at some easy ways you can improve your posture right now, so you can feel better and keep your spine healthier.
Ergonomic chairs and posture-friendly props
Sitting in an uncomfortable office chair all day can lead to serious back troubles, but a new (or modified) chair can make all the difference in the world. If you can, purchase an ergonomic chair that positions your body correctly as you sit. However, an adjustable lumbar pillow can modify your existing chair to a more comfortable fit with the curve of your spine. Some office dwellers also opt for a footrest that is designed to keep your legs and spine comfortably positioned. Spending on ergonomic products now can save you lots of back distress later.
Body alignment mindfulness
Have you ever paid close attention to the way you stand and sit? When you are standing, try to distribute your body weight evenly to the front, back, and to both sides of the feet. While sitting in a chair, sit up straight and align your ears, shoulders, and hips in a vertical line. However, even a good sitting posture can become tiring, so stand every 30 minutes or so to stretch and give your back a break. Avoid unbalanced postures such as crossing legs unevenly while sitting or leaning to one side while standing – these simple things can add up to back pain.
Wear proper footwear
Good posture starts at your feet, so make sure they have a solid foundation. Avoid regularly wearing high-heeled shoes because they affect your body’s center of gravity and induce compensatory alignment of your entire body. If your job or lifestyle requires long periods of standing, consider wearing supportive shoe orthotics or purchasing a rubber mat on the floor below you.
Exercise for better posture
Keeping fit through regular exercise will help correct posture problems overall, but you can also try specific exercises, too. In general, opt to include a balance of core muscle and back muscle strength moves in your regular routine. Ask Dr. Sharma for specific exercises for your particular situation, and commit to toning your way to a healthier posture.