According to the National Institute of Neurological Disorders and Strokes, around 80% of the adults face back pain at some point in their lifetimes. One of the major causes of lower back pain is bad posture.
Weak muscles, slouching over computer screens, and even stress can lead to bad posture. But is there a cure?
The answer is yes. You can take steps to improve your posture and avoid chronic back pain that could last a lifetime.
Firstly, you should know that a good posture isn’t just pulling your shoulders back. It’s more than just straightening your back. A good posture involves maintaining the curves of your spine. Providing proper support to lumbar spine, upper back and neck will help you keep a healthy posture.
Here are some tips to keep your posture in check-
1. Don’t slouch
Once you get used to it, there is no easy way to avoid slouching. You have to be constantly aware of how you stand or sit. Training your brain to catch yourself slouching will help you work toward a better posture.
You can check your posture in the mirror for a better understanding. A helpful trick shared by ballet teachers is to imagine someone is pulling your head and shoulders by a string. So put your head up, your shoulders down and back and think tall.
2. Sit with proper support
Arranging a proper sitting arrangement is a key for a good posture, especially if you sit for long, continuous hours.
Your chair should support your back in order to maintain your spine’s natural curve. For this, you can roll up a towel or get a lumbar support cushion.
Additionally, you should focus on sitting in a way that centers your body weight. Sitting too far forward puts pressure on your pubic bone, while sitting far back pressures the tailbone.
3. Adjust your computer
Rather than adjusting yourself, adjust your computer screen so that it doesn’t strain your back. Your computer should be an arm’s length away and at your eye level. Since you are spending a major chunk of your day sitting in front of a computer, make sure it’s not making you slouch.
4. Take breaks to stretch
Continuously doing heavy lifting or sitting will strain and weaken your back muscles. So remember to take frequent breaks and stretch. Stretching improves flexibility and increases your range of motion.
5. Strengthen muscles with exercise
The above mentioned corrective measure are immensely helpful, but your can also take some preventative measures like exercising. Exercises aimed at strengthening your core will help you sit and stand tall.
However, if you are sitting in a bad posture, just strengthening your core won’t be enough. You have to engage your core and activate it for a good posture.
6. Invest in a mattress
Your posture isn’t only a concern when you’re sitting or standing. Your sleeping practises also heavily influence the health of your back.
Invest in a high quality mattress that supports the curve of your spine. Try to sleep on your side, which is much better than sleeping on your stomach that can strain your neck. Additionally, use a pillow to maintain appropriate alignment for your neck and shoulders.
7. Seek a professional
If you feel like these steps are not doing enough to improve your posture, you can always seek professional help. Chiropractic treatment has gained widespread popularity for improving posture.
8. Change small everyday habits
Switching up some everyday habits can do wonders for your posture. Instead of carrying a heavy purse, consider getting a broad strapped backpack that will distribute the weight evenly.
If your work requires you to wear high heels, then wear comfortable sneakers for your commute.
A bad posture isn’t something that you can cure overnight. If ignored, it can put you in peril of chronic back pain. Patience and continuous work is required to achieve a good posture. So take action now and work actively for a great posture.
If you are worried about your child’s posture, you can even seek a chiropractor for kids.
