Poor posture is a common musculoskeletal complaint especially to those who employ office work, long works in front of the computer, long drives, sleeping in a poor position and others. While poor posture may develop overtime, the effects on the body can be sudden such as a back pain or a neck pain and may last for a longer period as long as poor posture is not corrected, sending you back to your local Lutz chiropractor more and more often.
Poor posture may become permanent such as in the case of the development of scoliosis or kyphosis; however, correcting poor posture early may lead to beneficial results and may improve overall ergonomics. There are certain effective tips and tricks that one can employ to improve posture. The following are some of the initial steps to do to improve your posture:
- Be conscious about your symptoms
The first thing that you will observe if you are employing poor posture is the emergence of back pains. When you feel pain along your neck to your lower back, then you might be employing poor posture during the day.
- Take note of your posture
When you start feeling heaviness on your back, you might as well examine how you sit or stand because this allows you to employ measures to correct the problem. Most poor posture can be corrected only if you know that you are using it in the first place.
These two steps are very important to start your quest in improving your posture. The following serves as the specific tricks to make you sit or stand better:
- Move often
If you are sitting or standing for longer periods, it is best to start moving often or every hour. This takes the tension off your body especially on the neck, shoulders, lower back and legs. Moving or walking around also makes you straighten your back from a slumped position.
- Look at yourself in the mirror
For you to evaluate whether your posture is good or not, stand in front of the mirror. Make sure that your feet are hips apart and your arms are at the sides. Now turn to the right to check the alignment of your spine. Your head should be in line with your vertebrae and not on a forward head position. Your upper, middle and lower vertebrae should follow a normal contour. If not, relax your shoulders by wagging your arms on the side and lift your shoulders up to straighten your back.
- Use ergonomically friendly equipment
Without ergonomic equipment, you may just continue assuming a poor posture in time because of inadequate support. Use a lumbar support, an ergonomic chair, a well installed computer table or desk to support the normal anatomic position of your body while sitting or working.
- Stretch regularly
Stretching serves as an active mechanism to improve posture. With stretching, you can improve the flexibility of your soft tissues, which helps your body relax. A good stretch for an improved posture is the pelvic rock. To do this, assume a position on the floor wherein your hands and knees support your body while you face the ground. Slowly arch your back lower and higher as if doing pushups. This lifts tension off your back and makes your spine assume its normal alignment.
- Use supportive footwear
Another effective trick to improve posture is to use supportive shoes. Without adequate foot support; your knees, hips and back are likely to assume an abnormal position to support your weight.
Poor posture is usually a result of preventable causes. Employ the above tricks and tips and you will find yourself assuming better posture. You may also seek professional help from chiropractors for a more holistic approach to poor posture.