4 Ways to Maintain Good Posture

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

Posture is the position you assume when sitting, standing or lying down. Good posture helps keep all joints and bones aligned, reducing the stress exerted on muscles and ligaments. Having proper posture is important to prevent muscle fatigue and injury. Poor posture often causes back pain, but you can make small changes to your daily life to avoid it. Improving your posture is one of them. Talk to an expert for advice before and after making these changes to help prevent injury.

Steps

Method 1 of 4: Maintain Good Posture While Sitting or Lying Down

Step 1. Adjust your computer monitor to be at eye level

The computer screen must be placed directly in front of the user so that the neck and the rest of the body do not have to rotate to see him. Make sure the screen is at eye level so you don't have to tilt your head up or down to see it properly.

• Assume this position while using the computer to keep your back straight.
• Avoid bringing your chin close to your chest.

Step 2. Use an ergonomic chair with adequate lumbar support

If you do office and sedentary work for many hours a day, it is essential to have a chair with adequate support for the lower back. This part of the body has an inward-facing curve that straight-backed chairs do not take into account. Sitting in a straight-backed chair for a long time can cause back pain and muscle fatigue.

• Buy a chair with a curved backrest or adjustable lumbar support.
• You can create a DIY lumbar support using a rolled-up towel or pillow. Place it at the base of the spine.
• If you don't want to buy a new chair, you can separately purchase lumbar supports to be integrated into the seat.

Step 3. Do not replace the chair with a fitness ball

Although it is fashionable to replace the classic office chairs with a fitness ball, in reality, working while balancing on this gym machine does not offer any additional benefits. In fact, it does not allow you to do mini abdominal workouts and does not help improve posture.

Step 4. Sit with both feet on the ground and keep your knees at the same height as your hips or higher

When sitting for a long time, you may end up crossing your legs or slouching. The best way to maintain good posture at your desk is to get both feet firmly on the floor. Use a footrest if necessary.

• Keep your back straight and well supported in the chair.
• Keep your shoulders relaxed, but not drooping or pulled back.

Step 5. Stretch, walk, or stand up every half hour

It can happen that you immerse yourself completely in your work and forget about everything else. However, by moving often, your posture will thank you. Set a timer on your desk: when it plays, get up and do some stretching exercises. Go for a glass of water in the break room or say hello to a colleague.

You don't have to go for long walks - just stretch your legs in the office itself

Step 6. When driving, sit with your back firmly leaning against the seat for adequate support

Avoid reclining the seat excessively. Place a lumbar support in the area where your back curves. Make sure your knees are level with your hips or higher.

Move the seat closer to the handlebars so that your knees bend correctly and your feet can reach the pedals

Step 7. Sleep on a firm mattress and use various pillows

Look for a mattress that you consider comfortable, remembering in any case that the rigid variants are especially recommended. Avoid sleeping on your back or curled up. If you sleep on your side, place a pillow between your knees to support proper back alignment during the night. If you sleep on your back, place a pillow under your knees.

• Sleep by placing only one pillow under your head. Choose one that allows you to keep your head in a neutral position so that it is neither bent nor extended overnight.
• Do not put any pillows under your shoulders.

Method 2 of 4: Maintain Good Standing Posture

Step 1. Learn to stand correctly

Having good posture is important, especially if you stand all day. If you adopt a correct posture, you will put less stress on the body and may even have more energy, as the muscles will be used efficiently. Apply the following guidelines to make sure you have adequate posture when standing:

• Keep your head straight instead of leaning forward, backward or to the side. Imagine you have a thread attached to the top of your head and someone gently pulls it up, keeping your head elevated.
• Keep your shoulder blades back, but not to the point where they touch.
• The knees should be straight, but not fully extended.
• Push your abdomen in without tilting your pelvis back or forth.
• Shift your body weight to the metatarsals.

Step 2. Bend your knees when lifting a heavy object

Avoid lifting objects that weigh more than 13 kg. However, when necessary, always bend your knees first. Keep your back straight, then bend your knees and hips to grab the object. Never bend over at the waist with straight knees.

• Spread your feet to the same width as your hips by resting them firmly on the floor. Get as close to the object as possible before lifting it.
• Straighten your knees in a slow, firm motion, standing up without rotating your body.
• Keep heavy objects close to your body, with elbows bent and abdominal muscles contracted.

Step 3. Wear shoes with good support

If you are on your feet all day, you need to look for footwear designed to move comfortably and to adequately support your body weight. Choose a brand that offers more support and cushioning, as well as enough room for your toes.

Look for orthopedic shoes or inserts that promote good posture, while avoiding high heels

Step 4. Check your posture when standing

You can check it very easily by doing a test in front of a wall. Lean against a wall, touching it with your head, shoulder blades and buttocks. The heels should be placed about 5-10 cm away from the wall. Put your hand behind the curve of your lower back, resting your palm against the wall.

• If you have good posture, a gap with a thickness roughly similar to that of your hand should form between your back and your hand.
• If more space is created, then you can flatten the curve of the back by contracting the abdomen and pushing in the navel.
• If you create less space and the back touches your hand, curve your back until it no longer touches it.
• Correct your posture, move away from the wall. Remember how to adjust your body to achieve good posture and strive to correct it throughout the day.

Step 5. Try using a device that helps you maintain good posture

You could buy a back brace to wear under your clothes. There are various types of braces that support different parts of the back, such as a lumbar band or a brace whose function is to pull the shoulders back.

You could also inquire about more modern and technological devices. For example, there is a sensor that must be made to adhere to the shirt and which vibrates when a falling posture is assumed. Alternatively, consider a sensor to adhere to the lower back. You can also download an application that notifies you when you bend your neck on your smartphone

Method 3 of 4: Exercises to Integrate into Your Daily Routine

Step 1. Develop a good stretching program

If you are just starting out, keep the sequence of exercises short and simple. Get used to stretching every day or every other day. There are a variety of easy-to-perform exercises aimed at rapidly improving posture. Try adding some of the following to your daily routine:

• Shoulder rotation. This exercise can be done standing or sitting comfortably. As you inhale, lift your shoulders towards your ears. As you exhale, twist them back, squeezing your shoulder blades together. Do 5 or 10 repetitions;
• Chest relaxation. Raise your arms and place them under your shoulders, keeping your palms facing forward. As you inhale, raise your arms in front of you, just below your shoulders, keeping your palms facing forward. As you exhale, slowly rotate your palms and open your arms pointing your fingers behind you, as if about to give a hug. Do 3 or 5 repetitions;
• Pyramid. Step back with your right foot resting it firmly on the floor and keep your hips in a stable position. Keeping both legs straight, wrap your torso with your arms and bring them behind your back, then lean forward at your hips. Keep your back straight and don't arch your spine. Take 4 or 5 full breaths in this position, then lift yourself up and return to the starting position. Repeat on the other side;
• Angel on the snow. Lie down on the ground and slowly perform the angel on the snow with your arms for 2 to 3 minutes. Place a rolled-up towel under the mid-spine to intensify the exercise. Do not place it under your lower back, as this can cause you to hyperextend your back.

Step 2. Strengthen your core by doing yoga or Pilates

Toning the core muscles helps maintain good posture. Pilates and yoga classes focus on strengthening the pelvic and abdominal muscles. Strengthening the core helps support muscles and maintain good balance.

• Look for a class at the gym or sports center.
• Start as a beginner to avoid getting hurt.

• Here are some simple exercises you can try out at home:

  • Bridge. Lie on your back with your knees bent. Keep your hips straight and contract your abdominal muscles. Lift your hips up to line up with your knees and shoulders, forming a 90 degree angle. Hold for 3 full breaths, then slowly lower your hips until they touch the floor. Do 3 or 5 repetitions;
  • Side plank. Lie on your side and lift your body onto your left forearm. Line up your left shoulder with your left elbow. Keep your knees, hips and shoulders aligned. Rest your right arm on the corresponding hip. Lift your hips off the floor by engaging your abdomen muscles. Hold for 3 full breaths. Do 3 or 5 reps, then move to the right side. To increase the degree of intensity, straighten your arm and support your body weight on your hand rather than resting your forearm;
  • Superman. Lie on your back with your arms extended in front of you and legs extended behind you. Raise your legs and arms as high as possible, keeping all joints aligned. Hold the position for 3 full breaths. Do 3 or 5 repetitions. You can put a pillow under your belly to reduce the chances of hyperextending your back.
  • Russian twist. Sit on the ground with your knees bent. Lean back until your thighs and torso form a V. Maintain a natural curve in the lower back. Extend your arms fully in front of you and rotate your torso to the left until your arms touch the floor. Return to the starting position, pause and rotate to the right. Return to the starting position. Do 20 or 50 repetitions. To increase the intensity level, hold a weight in your hands.

  

  Step 3. Strengthen your back muscles

  Poor posture is often due to muscle weakness or imbalance. To remedy this, try doing exercises that specifically focus on strengthening the back muscles, such as the back extensors, neck flexors, and obliques. When you go to the gym, ask an instructor to suggest strengthening exercises to perform with the available machines or try some of the simple exercises outlined below:

  • Reverse fly. In a standing position, bend your knees slightly. Keep your back straight and feet shoulder-width apart. Grab a 2 or 4 kg dumbbell in each hand and bend at the hips while keeping your back straight. With your palms facing down, raise your arms as far as you can, pressing your shoulder blades together. It should feel like you're spreading your wings. Keep your elbows slightly bent, also make sure your head is in a neutral position and is not flexed forward. Perform 2 sets of 15 repetitions;
  • Oar. Grab a 2 or 4 kg dumbbell in each hand. In a standing position, spread your feet shoulder-width apart. Bend your knees and lean forward at your hips while keeping your back straight. Bring the dumbbells to your chest and squeeze your shoulder blades together. Do 2 sets of 10 repetitions;
  • Extension of arms and legs. Get on all fours while keeping your back straight. Lift your left leg and extend it behind you. With your leg stretched out, lift your right arm and stretch it out in front of you. Hold for 5 seconds, then switch sides. Do 10 repetitions.
  • If these exercises are extremely painful, stop performing them immediately and see your doctor.

  Method 4 of 4: Have a Healthy Bone

  

  Step 1. Walk briskly for several hours a week

  Bone cells respond to stress by increasing bone density. Brisk walking is effective for slightly increasing stress levels and promoting bone development.

  • Walking for just 30 minutes a day can increase bone density.
  • Before integrating demanding workouts into your daily routine, consult a specialist.

  

  Step 2. Take Vitamin D to maintain good bone and muscle health

  Having strong muscles and bones helps to avoid hunching over the years. It also allows you to maintain good posture when young. Vitamin D is essential for strong bones. The body produces vitamin D when exposed to the sun, but be sure to use sunscreen. You can also increase your consumption with multivitamins or supplements.

  

  Step 3. Eat foods rich in calcium and nutrients

  Green leafy vegetables are an excellent source of calcium and other essential nutrients that help maintain a healthy diet. Milk and calcium fortified juices are also recommended. You could also take calcium citrate or calcium carbonate supplements.

  If you are taking a supplement, avoid combining it with calcium-rich foods. For example, if you drink a cup of milk for breakfast, take the tablet at lunchtime

  

  Step 4. Take specific medications to fight osteopenia

  There are drugs that allow you to slow down the reduction in bone mineral density and increase bone mass. They are usually prescribed if osteoporosis (reduced bone mass) is diagnosed. If you think you have it, consult a doctor to find out how to proceed.