Over time, bad posture can be due to habits from daily activities like cradling a mobile phone, driving, prolonged standing, taking care of small children, carrying a handbag over the same shoulder, staring at your computer, sitting in an office chair, or even sleeping.
Poor posture can become second nature easily, causing and worsening episodes of neck and back pain as well as damaging the spine. Luckily, you can control the major factors affecting posture and change them.
The following guidelines recommend several methods to improve your posture, especially if you work sitting in the office most of the day.
Identify good posture
To achieve great posture, you first should know what it feels and looks like. It involves a little more than simply sitting up straight.
Using a full length mirror, align your hips, shoulders, and ears so they create a straight line.
It’s best to wear well-fitting clothes during this exercise, to help you better see where the shoulders and hips line up.
Sitting still for prolonged periods leads to muscle fatigue and back pain. Sadly, most people working in office environments have to sit facing a computer for a long time. It can be difficult to observe good posture in such a scenario, so it’s vital to set aside a little time to get up and about. This will help keep your muscles from becoming too stiff and painful. The more you can move around and work out or do some light stretches, the better. You can set an alarm or timer to reminder yourself when to get up and be active at least every couple of hours.
Use ergonomic seating
If possible, use an office chair that enhances good posture. Also, know how long it takes for you to sit in front of your computer or read at home. Ergonomic seating can make a world of difference when it comes to preventing back strains due to poor posture. Invest in ergonomic seating in the office or at home and save yourself a great deal of pain.
Investing in a posture brace
While it may sound serious, back issues are debilitating and may be costly down the load. The leading cause of missed work is back pain, and it’s the number one reason for adults visiting the doctor. So how do posture braces work? Well, a posture brace can give you a firm, constant reminder to stand and sit properly. It can be uncomfortable initially, but it will help your back eventually.
Strengthen core muscles
You need to have a strong core so it can properly support your body weight. Otherwise, it will be difficult to maintain good posture and prevent back pain. Pilates and yoga are perfect exercises to strengthen your core and, over time, both will provide you with better posture. Yoga will give you the discipline required to hold one position for a long time, ultimately helping your avoid back strains. Dance classes are perfect if you want something fun that will also promote good posture and a strong core.
Pay attention to your posture
Good posture is some kind of habit you’ll need to pay attention to until it becomes second nature. Whenever you stand up, think about your posture. Check if your body is aligned. Ask your friends or loved ones to help you remember to straighten up when you’re slouching.
Avoid high heels (for women)
If possible, avoid wearing high heels as much as possible. High heels change the centre of gravity of your body, misaligning it. If you must wear high heels, consider smaller varieties if you care about having a better posture.
Posture does affect confidence but confidence affects posture too. When you are confident, your posture will also improve. Confidence is simply a habit that can be learnt, so read a few articles online on how you can improve your confidence.
Do overdo it
If you try too hard to stay straight, you’ll get uncomfortable and eventually forget about good posture. Allow some flexibility in your knees and neck. Shift your weight around regularly. You aren’t after a rigid body, after all. You don’t want to be a robot as your spinal cord has got a natural curve. Just remember that your ear, shoulder and hip are aligned—that’s enough for a good posture.