Written for Back1 by Michelle Alford
Bad posture affects more than how you look. It causes back, shoulder, and neck pain; puts undue pressure on your legs and shoulders, increasing your likelihood of a joint injury; decreases your ability to breathe properly; and can potentially damage your internal organs.
Before you can improve your posture, you must first recognize what constitutes as correct posture. Standing up straight does not actually mean that your body should be a straight line; rather, your body should follow its natural curves. Your spine should be S shaped, with your hips and shoulders further back than your abdomen and neck.
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Simple exercises to decrease neck, back, and shoulder strain.
Gently tilt your head forwards, backwards, and side to side. Do not roll your head in a circle as this can cause additional strain.
Put your hands to your shoulders with your elbows at your side. Slowly raise both elbows to shoulder height for two seconds, then return them to their original position. Repeat.
Standing straight, bend at your waist to touch your toes without bending your knees. Return to original position. Repeat.
Position yourself on your hands and knees. Arch your back for five seconds, then inverse so that your back curves downwards for five seconds. Repeat.
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Start by looking in a full-length mirror. Your ears, shoulders, hips, knees, and ankles should all align. Another test is to stand with your back against the wall. Your heels, butt, shoulders, and head should all touch the wall. Practice standing or walking in this position to increase your ability to recognize how your body feels with correct posture.
Many of our bad posture habits develop while sitting. Average Americans spend 8% more of their lives sitting today than they did only thirty years ago. Spending too much time in one position leads us to slump forward or to the side. Try getting up and walking around at least once every 30 minute to reinvigorate your body. While sitting in an office chair, make sure that your hips and shoulders are against the backrest and that your knees are level with your hips or lower. The soles of your feet should be flat on the ground and your eyes slightly lowered. Even while trying to improve your posture, it’s easy to forget and slouch for long periods of time. Try sticking a colorful post-it-note to your monitor so that every time it catches your eye you remember to sit up straight.
You may also wish to try alternatives to an office chair. One possibility is sitting on an exercise ball while you work. Because you have to frequently readjust your position while sitting on the ball, your body automatically aligns itself to a proper posture in order to stay balanced. In addition, it decreases damage caused by spending too long in one position, and exercises your body while you sit.
Another possibility is to purchase an adjustable height desk, such as a geek desk. These give you the choice of sitting or standing while you work. You could spend all day standing or alternate between sitting and standing. Either way, you’ll stay more energized and are less likely to slump.
In addition, you should gently stretch and exercise your back, shoulders, and neck daily. Even as little as ten minutes a day can greatly strengthen your muscles and reduce strain. Here are some simple exercises that can be easily accomplished within your daily routine:
- Gently tilt your head forwards, backwards, and side to side. Do not roll your head in a circle as this can cause additional strain.
- Put your hands to your shoulders with your elbows at your side. Slowly raise both elbows to shoulder height for two seconds, then return them to their original position. Repeat.
- Standing straight, bend at your waist to touch your toes without bending your knees. Return to original position. Repeat.
- Position yourself on your hands and knees. Arch your back for five seconds, then inverse so that your back curves downwards for five seconds. Repeat.
If you’re interested in a more extensive exercise routine, you may consider taking a class. Pilates, yoga, and ballet can all significantly improve your posture.
Finally, consider your spinal cord while you sleep. Sleeping on your back with your head, neck, and knees supported is best for your overall health as it allows your spine and shoulders to relax into their natural positions. If you sleep on your side, you should consider sleeping with a pillow between your legs so as to not put additional strain on your hip and spine.
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Photo: Umberto Salvagnin
