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If you are experiencing pain brought on by poor posture, try to incorporate some of these tips for improving your posture into your routine today. Posture refers to your body’s alignment or the position in which you...
If you are experiencing pain brought on by poor posture, try to incorporate some of these tips for improving your posture into your routine today.
Posture refers to your body’s alignment or the position in which you hold your body. Good or proper posture is important to your health and body for so many reasons.
Posture helps us hold proper form when we complete so many of the activities that our daily lives require. Proper form helps prevent injury. Proper posture prevents wear and tear on joints, reduces stress on ligaments, and prevents fatigue. Proper posture keeps you from overstressing any one part of your body.
Poor posture may be caused by physical issues such as a lack of flexibility in muscles or lack of strength in core muscles. It may also be caused by too much time spent incorrectly in any one position, such as can happen when we are sitting or standing.
A perfect example of this is “text neck”– looking down at your phone too much. To remedy, try lifting your phone up to eye level when using. Neck stretches may also help.
Sitting in improper positions while driving can also cause poor posture. Wearing high heel shoes that throw the hips forward or sleeping in certain positions may also hurt your posture.
Poor posture can lead to back pain, neck pain, or overstressing other parts of the body and causing pain.
So how do you know if you have good posture? Here are some things to pay attention to when it comes to maintaining good posture whether you are sitting, standing, or lying down.
Put feet flat on floor with toes pointed forward
Keep knees at or below hip level
Use a back support
Keep eyes straight ahead so that your chin is parallel to floor
Position shoulders as they remain when they are rolled up, back and down
Keep your spine in a neutral position
If sitting or typing, keep your elbows bent at a 90 degree angle
Keep hips even and aligned
Abdominal muscles should be slightly engaged
Equal weight should be placed on both feet
Balls of feet should take the brunt of the weight
Knees slightly bent
Feet shoulder width apart
Keep arms comfortably at side of body
Stand up straight
Shoulders rolled up, back and down
Earlobes in line with shoulders
Use a pillow to support your head and neck, keeping your neck aligned in a neutral position with your spine
Sleep on your side or back, not your stomach
If sleeping on side, use pillow between knees
If you are experiencing pain from poor posture, the good news is that there are steps you can take beginning today to help improve your posture. Here are some tips for improving your posture.
Ask your physical therapist what exercises he or she can recommend to help improve your posture
Use ergonomic equipment to help improve your posture
Take breaks or get up and move throughout the day to help improve posture and prevent injury, especially overuse injury from repetitive motions, such as those caused by driving, sitting at a desk, or typing at a keyboard
[Related article: Stretches You Can Do At Your Desk]
If you are experiencing pain brought on by the wear and tear of joints, or pain from overstressed ligaments and muscles that is brought on by poor posture, contact us for an evaluation today.