Proven Ways to Improve Your Posture and Back
Good posture is important for so many reasons—it can help alleviate pain, improve breathing capacity, and increase your overall energy levels. But despite its importance, poor posture has become increasingly common due to the amount of time we spend hunched over computers and phones. If you’re looking to improve your posture, here are eight suggestions from Being a Healthy Human to get you started.
Enhance Your Posture
Exercise Makes a Difference
Strength and flexibility are key when it comes to maintaining good posture. Regularly stretch your chest, shoulders, and back to open up your chest cavity and strengthen the muscles that support your spine. Don’t forget about your legs too. Strong leg muscles help keep your pelvis in alignment, which in turn helps improve your posture. Regular cardiovascular exercise will also help by improving your stamina and giving you the energy you need to stand tall all day long.
Exercise for Muscle Strength
Exercise is one of the best things you can do for your body, and your back is part of your core. It needs to be strong in order to help support everything else. Work with a knowledgeable trainer to specifically target your back muscles, and then build from there. Also make sure you are getting plenty of movement. Consult a walk score map of your community to find the best places to take a walk or jog.
Yoga Is Good for You
Yoga is an excellent way to improve flexibility and strength, both of which are important for good posture, explains VeryWell Fit. In addition, yoga helps increase your body awareness, which is key to maintaining good posture throughout the day. Look for classes that focus on alignment and core strength, or try a home practice using YouTube videos or apps designed specifically for improving posture.
Tall People: Stop Slouching
Being tall has its advantages. You can reach things on high shelves, and you never have to worry about being too short to see over a crowd. However, height also has its downside. One common problem for tall people is slouching. Because they are already taller than most people, they often hunch over in an effort to make themselves less noticeable. Unfortunately, this can lead to poor posture and back pain. The key is to stand up straight and to focus on spinal alignment as often as possible.
It can be hard to determine if you’re standing up straight, especially if you’ve been slouching for a while. One good way to learn is to watch yourself in a mirror. Another is looking for good examples and modeling what you see. Check out HowTallHeight for videos and photos of tall celebrities and see how they position their bodies. You’ll notice right away which people are carrying themselves well and which are slouching.
Relieve Pain to Improve Your Posture
You May Need a New Mattress
If you frequently wake up with a sore back or neck, it could be time for a new mattress, one that’s firmer than what you’re currently sleeping on. The Telegraph warns that a softer mattress may feel more comfortable at first, but it won’t provide the support your body needs to maintain good alignment while you sleep. Investing in a quality firm mattress is one of the best things you can do for your posture (and your overall health).
Create an Ergonomic Office
Whether you work on site or in your home, you need to have ergonomic furniture that supports your posture. Having your keyboard or screen at the wrong height will cause undue stress on your neck, wrists, back, and shoulders. Simple adjustments can make a huge difference in how you feel.
Connect with a Chiropractor
If you’re dealing with pain or a limited range of motion due to poor posture, there’s no shame in seeking professional help. In fact, it’s one of the best things you can do. A chiropractor can assess your individual situation and develop a treatment plan tailored specifically for you. Regular adjustments can help relieve pain, increase your range of motion, and set you on the path toward better posture (and a better quality of life.).
See a Doctor
Chronic back problems can make achieving good posture difficult (not to mention painful). If you have existing back issues, be sure to make an appointment with your doctor about seeing a specialist. Medical treatments can be costly, so regularly check your insurance options to see that you have the best coverage you can afford.
Reap the Benefits of Improved Posture
Breathe More Easily
When we sit or stand with good posture, our chest cavity is able to expand more fully, which allows us to take full breaths more easily. Not only does this lead to deep relaxation (something we could all use more of), but it also boosts our overall oxygen levels, which has a number of positive health benefits including increased energy levels and improved brain function.
Feel Less Pain
When we sit or stand slouched over, our muscles have to work harder because they are not being supported by our skeletal structure in the way they should be. This can lead to muscular imbalances which cause pain not only in our backs and necks but also in our hips and knees. Maintaining proper alignment takes some of the strain off of our muscles so they can function more efficiently, leading to less pain in general.
Practice Small Changes for Better Health
As you can see, there are plenty of reasons for everyone to strive for good posture. When you make even small changes, such as exercising regularly and practicing proper alignment, you can experience significant improvements in your overall well-being. Stand up straight and start reaping the rewards today!
Are you looking for more great content on living a healthy lifestyle? Then check out Being a Healthy Human!
