Your posture is the way your body is positioned when standing, sitting or lying. When you have a poor posture, it can cause the spine to be misaligned, flexibility to be reduced, and it can increase the risk of chronic neck and back pain. Poor posture is a habit that can be easily formed, and improving posture takes a lot of focus, practice and work. That being said, correcting your posture can relieve muscle and joint problems, prevent fatigue and improve your appearance. Here’s what you can do to better your posture and avoid looking like the Hunchback of Notre Dame.
Practice with a Mirror
For better posture, one must maintain the natural curve in the spine while at the same time aligning the shoulders, ears and hips. If you stand in front of a mirror, you can view the way your hips and ears are aligned. When standing properly, the ears and hips should always line up. When your posture is aligned properly, notice how your neck and back feel.
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Strengthen Your Core and Surrounding Muscles
By exercising the muscles in the upper back and shoulders, you increase the needed support to maintain the proper posture of the spine. You should also focus on core exercises, as this takes the strain off of your back after sitting or standing for long periods of time. To help you increase your strength and posture faster, consider using workout supplements such as creatine and whey. Both supplements can help improve muscle development and power, which in turn may help improve your posture. For a list of supplements to consider, read “The Best Supplements to Build Muscle.”Redesign Your Work Area
When you sit in one position for an extended amount of time, pressure is placed on the discs in the back. This lessens the amount of circulation that flows to the legs and feet. You should always be sure your workstation is adjusted to help you maintain proper posture while working.
Always have your computer monitor right in front of your face so you don’t look from side to side. Have your desk chair adjusted so your arms and wrists are straight when using the keyboard and mouse. Your feet should be flat on the floor. A chair that has built in lumber support will also help to maintain posture. You should change sitting positions approximately every 30 minutes or so to help prevent fatigue and muscle strain.
Stand Up Straight
If you use the correct posture while standing, you will lessen the chance of muscle and joint fatigue while preventing many aches and pains. When you stand, you should concentrate by putting your weight on the balls of the feet. Don’t lock your knees or lean back on your heels. Your feet should be slightly apart, while your arms should be hanging down by your sides in a natural manner. Your head should be centered over the neck and spine. Always keep your head straight, and don’t tilt it to one side when you are standing.
You can check your standing posture at home by standing against a wall. Your head, shoulders and bottom should be resting against the wall. If you notice your head isn’t touching the wall, or if you feel the wall pressing against the lower portion of your back, you have some work to do on posture.
Fix Up Your Bedroom
Always choose a firm mattress to sleep on, and sleep on your back when it’s possible. Make sure the pillows you use properly support your neck and shoulders. If you have a sagging mattress, you should use a board under it to help with posture.
