10 Steps To Better Posture

Good posture not only adds to a person’s physical appearance, but it also improves one’s physical and mental performance. Good posture helps you improve flexibility, strength, and balance in your body while eliminating muscle pain and providing you with more energy. Though, along with your reduced muscle pains, good posture will also reduce stress on your ligaments and muscles, ultimately reducing your risks of injury. Correcting your posture is not difficult to achieve and can be accomplished with the help of a few tricks. 

If you suffer from a stressed spine, chances are you probably suffer from strained muscles, bones, and joints. This is a more serious concern, as bad posture can push your internal organs together. This is dangerous and can make it harder for your intestines and lungs to function at full capacity. Over time, your breathing will suffer and your digestion can be aggravated. One way to avoid all that is by achieving better posture. Here are 10 steps to help you achieve better posture:

Be Aware of Your Posture

Whether you are standing up or sitting down, it is easy to forget about your posture and slouch. This happens more frequently when you are seated, especially when you are on your computer. Try to be constantly aware of your standing and sitting poses, by setting reminders or writing a note near your desk. 

Straighten Up

The most obvious way to counteract the regressive effects of bad posture will be by straightening up. By doing so, you will instantly feel and look better. The correct way to fix your posture while sitting or standing is by having your back stand tall. You will need to hold your head straight and stretch your neck towards the sky. Also, make sure your ears are aligned with the middle of your shoulder. Your chin needs to be tucked in, as well as your stomach, and your shoulders should be relaxed and hanging back.

Get Up and Move Around

You are likely working often at a desk that you forget about your posture. As you will find, after a few hours of sitting down, your body will begin to retaliate and develop back pains. A simple way to have that go away will be by stretching out and taking a walk around frequently. But remember to avoid bending forward and make sure you are not lifting heavy objects. Better posture will help prevent fatigue, so start being active.

Visit a Chiropractor 

Sometimes, our bodies will suffer from what will seem like permanent damage brought by long hours of bad posture. This could leave us with misalignments of the joints, but it is likely nothing permanent. If you reside in Idaho, you should consider regular gentle and effective chiropractic care, that is even suitable for 5-year-olds, and try a chiropractor at Align Integrated Medical, who offer an array of services, like regenerative medicine and corrective exercise. With the help of a chiropractor’s manual adjustment techniques, the misalignments that are causing your health problems can be easily eliminated.

Do Not Cross Your Legs

A number of studies have shown that a correlation between back pain and crossing legs exists. Crossing your legs can also induce neck pain, which you will probably react to by slouching in order to avoid the pain. However, this will only make the pain worse and have you fall into the habits of bad posture. So make sure you keep your legs uncrossed.

Swim More Often

Athletes around the world have one of the best postures, though none are as optimal as swimmers. Swimming works all the muscles and joints, which includes their back, the intensity of the activity will strengthen your muscles. Apart from strengthening your muscles, you will also be stretching them, which will correct your posture or maintain the good one you already have.

Strengthen Your Core

Your core, that is made up of the abdomen and pelvic muscles is the foundation of maintaining a good posture. There are many exercises that can help you achieve a stronger core, with the most effective being Yoga and Pilates. Together, these two exercises will improve your posture, while also improving your athletic performance. This will not only prevent bad posture but help with flexibility and stretching your muscles. 

No Heels

Heels are very painful, and it should come as no surprise to learn that it is because of the bad posture it invites. They thrust your spine forward, which arches your back, all of which is very dangerous to your posture. By regularly wearing heels, you may suffer from permanent damage, leading to your backbone lineup changing. This can put pressure on your nerves, which can cause horrible back pain. So, refrain from wearing heels regularly and save them for a big night out. 

When seeking alternatives to heels that promote proper posture, prioritize footwear providing support and comfort while maintaining a natural alignment for feet and spine. Options include flats with built-in arch support, elevator shoes, wedge heels for height without discomfort, low-heeled shoes for better weight distribution, and platform shoes for stability. 

Sandals with arch support or ballet flats with added cushioning are suitable for various occasions. Custom orthotics can enhance support, and espadrilles with a wedge heel offer a stylish option. Selecting shoes that prioritize comfort and support helps reduce the risk of discomfort or postural issues associated with prolonged high heel wear.

Firm Mattresses

Although everyone loves a soft mattress, your spine will likely disagree. Instead, replace it with a firm mattress, preferably a medical grade one. They will help preserve your spine’s natural shape and keep your posture aligned. If you sleep on your side, it is best that you bend your knees, but without hugging them. Place a pillow under your head to make sure it is leveled with your spine. As for back sleepers, replace a thick pillow with a small one.

Aside from a firm mattress, investing in a meditation pillow can be worthwhile for several reasons. Firstly, it provides comfort and support during meditation sessions, particularly for those who meditate for extended periods. The pillow encourages proper spinal alignment, contributing to improved posture, which is essential for maintaining a stable and comfortable position, especially in cross-legged or lotus postures.

Text Neck

Neck exercises, ergonomic adjustments, and the use of props like tablet stands are beneficial. Applying ice or heat, over-the-counter medications, and professional interventions like massage or physical therapy can alleviate symptoms. Mindful device use, regular exercise, and weight management contribute to preventing and managing text neck effectively. Seeking professional guidance is crucial if symptoms persist or worsen for a personalized treatment plan. 

Posture is important for a good and healthy lifestyle. Bad posture can impart physical and mental damage, some being permanent. Good posture will simply prevent that from happening. Make sure to exercise and strengthen your core and should you ever begin slouching, remember the health risks this may present. If you are suffering from terrible back pains that are not going away, perhaps visiting a chiropractor will help.