The Good Life
Tips to Improve Posture and Spine Health
3 min read
•
Aug 31, 2021
Table of contents
Poor posture is caused by everyday habits and activities such as prolonged standing, driving, staring at the computer, cradling a cell phone, carrying a bag over the same shoulder, incorrect sleeping position, etc.
Poor posture aggravates as you age. If left unchecked, it can result in pain and potentially permanent damage. However, by utilizing appropriate ergonomic and movement strategies you can prevent these problems to some extent.
Here are some basic guidelines on how you can improve your body posture. These tips will not only keep your body aligned in the right way but will also offer you long-term health benefits.
When Standing
- Stand tall, as if a rope is pulling you upward from your head. Let your arms relax by your sides.
- Stand with your feet flat on the floor, shoulder-width apart.
- Keep your chin parallel with the floor.
- Keep in mind that when standing correctly, your legs should not be locked
While Sitting
- Sit with your back and shoulders straight.
- Keep your feet flat on the floor. Do not cross your legs or ankles.
- Rest your forearms on the chair while sitting.
- Position desks and tables at the correct height if you are using them for working or eating. Don't slump at your desk. Place a small, rolled-up towel or lumbar cushion behind your mid-back to protect your spine's natural curve.
- Avoid sitting for an extended period of time.
When Lying Down on Bed
- Avoid lying down on your back with your head bent on a large angle on a pillow - as this puts undue stress on your neck and shoulders. Instead, take good flat pillows to rest your head, if you are sleeping on the back. You can also keep a pillow underneath your knee to relieve back pain.
- Side sleeper? Bend your knees slightly but don't hug them. A firm pillow between your knees will prevent your upper leg from pulling your spine out of alignment. It will also reduce the stress on your hips and lower back.
While Using Smartphones
- Don’t tilt your head down to check messages - it really strains your spine. For a better view, lift the phone up and move your eyes, not your head.
- Take a break in between and stretch your neck.
While Driving
- Pull your seat close to the steering wheel - don’t slouch.
- Try not to lock your legs. Bend your knees slightly instead. They should be at hip level or a bit above.
- Don't forget to put a pillow or a rolled-up towel behind you for support.
Exercise
Too many pounds around your belly puts added stress on your back. You need strong muscles to support your spine. So try doing some exercise to shred that extra belly fat. A well-designed workout plan will not only keep your body and spine in tip-top shape but will also make you feel energetic and youthful.
Miscellaneous
- Avoid wearing heels
- Wear comfortable clothes
- Avoid carrying heavy bags on one shoulder
- Do not try to lift heavy objects
- Take a brisk walk daily
Good posture is important. The function of our brain and nerve system depends on healthy spinal movement, and poor posture prevents normal movement.
However, by being mindful of body positioning, stretching regularly, and by employing some of the tips listed above you can improve your body alignment. These healthy habits will not only prevent injury and pain but will also help the rest of the body function well.
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