Everyday tips for better posture

How good is your posture? Do you often experience a stiff neck, shoulders or a sore lower back? If you answered yes on at least one of the questions, check my everyday rescue tips for better posture and everyday living.

But just before I continue, let me explain exactly what posture means. Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. In other words, a correct posture means sitting or standing with your back straight, chest up and your abdominal’s braced.
Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities.

You can help yourself with the following tips:

1. Correct walking: As you walk forward, softly roll your foot from heel to toe. Keep your shoulders square and your spine aligned. Bend your arms at elbows 90 degrees and swing them naturally back and forth opposite the leg motion.

2. Correct sitting: Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair. Your knees should be bent at a right angle or slightly higher than your hips (if you work at a desk, use a foot rest or stool if necessary). Your legs should not be crossed and feet should be flat on the floor or stool. Try to avoid sitting in the same position for more than 30 minutes.

3. Correct car driving: Sit up straight and keep your chin pulled in to avoid thrusting your head forward. Adjust the head rest so that it supports the middle of your head. The distance of the seat should be adjusted so that with fully depressed pedals, you knee remains slightly bent. Sit firmly against the seat back.

4. Get a good quality chair: Your office chair is very important for the health and wellbeing of your body, after all you likely going to spend many hours sitting in it and it’s vital that it supports you properly and is comfortable to use.

5. Get rid of your heels: ladies bad news! If you want to have you spine pain free forget about wearing your favourite stilettos on a daily basis. High heels put a lot of stress on your knees, pelvis and spine which will result in lower back pain an other spine deformations.

6. Ground both your feet when standing or sitting. This means having both feet planted flat on the floor and not resting your weight on a particular foot. While sitting, try not to cross your legs.

7. Relax yourself: whenever we are stressed we tend to tense our muscles. Listen to relaxing music, go for a walk, pamper yourself with a massage…perhaps surprisingly, these will all help to create good posture!

8. Invest in a good bed and pillow: Make sure your mattress isn’t too soft and doesn’t contain bumps or valleys and at the same time isn’t too stiff and too small. You should use only one pillow which is not too firm and not too soft.

9. Engage in exercises which strengthen your back. These include Pilates, yoga, Alexander technique and simple stretching exercises.

10. Eliminate bad habits that cultivate bad postures: This includes watching TV or reading while lying down, working under dim light, and sleeping on your stomach.

Correct posture can actually help you project a positive personality – standing tall, sitting straight and bowing with perfection all work to convey self-confidence!


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