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Author Topic: Easy Ways to Improve Your Posture Forever!  (Read 9889 times)


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Easy Ways to Improve Your Posture Forever!
« on: April 12, 2010, 09:11:28 AM »
Your spine is one of the most important components of your body – injure it and you could see your whole lifestyle affected in a dramatic way. One major key to protecting your spine and back health is to pay attention to your posture and your posture habits. How you hold and move your body can either be the cause of your back problems - or the reason why you'll avoid many common injuries.

Follow these simple tips to great posture and you’ll reap from their benefits to your back health.


 -  An ideal sitting position involves keeping your shoulders back and your back straight. Your neck, back and heels should be in alignment and your legs should be held at 90 degrees to your body.

- Avoid the urge to slouch - this will throw your posture into an unhealthy balance. Push your bottom towards the back of your chair to help prevent you from falling into a slouch.

- Invest in a good posture and back support. These will help support your back, regardless of your chair's shape and size, and help you hold a healthy posture while sitting.

- It's never good to stay sitting for long periods of time. If you have to be at a desk or sitting down for more than an hour, try and take short breaks every 40 minutes or so. Perhaps stand up and move around your office or home or make yourself a drink, before returning to your seat. This prevents your back muscles from tiring, making you more prone to a slumped posture.

- Why not try sitting on an exercise ball? These help you maintain a healthy posture while sitting - it's hard to slouch when sitting on one!

- Avoid unbalanced positions when sitting, e.g., leaning to one side, tilting the head, hunching the shoulders forward, crossing legs unevenly - these can all throw your posture off-center.

 - If using a computer or laptop, ensure the screen is positioned at your natural eye-line so you do not have to lift or bow your head unnaturally. Have keyboards placed so that arms rest and type in a straight line, too.


 - An ideal standing position involves holding your head up straight, with your chin tucked slightly in. Keep your chest forward, push your shoulder blades back and tuck your stomach in. Most of your weight should sit on the balls of your feet - not your heels or toes. Let your arms hang down naturally.

- Avoid wearing high heels, especially for long periods of time, as this affects the alignment of the entire body.

When Moving Around:

- Use bags and backpacks that have been designed to reduce the strain placed on backs. If possible, avoid carrying large and heavy items on your back.

- Many people sustain injuries to their back when lifting objects incorrectly. When picking up items from the ground, avoid using the back to lift the weight. Instead, bend your knees (instead of bending at the waist) to lower yourself and pick up the object, then allow your leg muscles to lift and carry most of the weight.

In General:

 - Be aware of the positioning of your spine, neck and shoulders. Try to keep them aligned and avoid slouching. As a rule, you should try and hold your spine as straight as possible.

 - Involve yourself in a regular exercise routine which includes activities such as walking, swimming, bicycling, yoga or Pilates. These will help your body and its muscles stay active, strong and flexible, helping prevent future back injuries. Find good back exercises you can practice to help strengthen your back muscles if you wish to improve flexibility and strength (speak to your physician first if you have existing back problems).

- When on the phone, avoid holding your phone using only your shoulder and neck. This might leave you hands-free but interferes with your posture and will cause neck and back pain in the future.

- Learn to hold a natural and relaxed posture. Sometimes, worrying about our posture makes us tense and hold ourselves stiffly - this is also unhealthy for the back. Instead, your posture should feel naturally comfortable - not forced and uncomfortable.

- If you need help correcting your poor posture habits, make use of a variety of ergonomic seats designed to help you. Don't be afraid to place a posture and back support in the car or a footrest under your desk - they could make all the difference to your future back health.

Rachel Clarkson

« Last Edit: April 14, 2010, 04:28:54 AM by Steve Lockhart »


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