Posture plays an important role in helping you sustain yourself under pressure, while standing, sitting or in any other position that involves staying at one place for some duration. It’s important to stand, sit or sleep keeping your backbone upright. Doing so will lead to less strain on your bones and therefore better sleep/mood (if you’re awake).
Here are nine simple steps to follow to ensure a better posture.
It’s important to note that slouch is not good for your bone health. Slouching strains your bones, joints, and muscles while trying to keep your backbone upright. And it’s also likely to bring discomfort by causing an adverse negative impact on the internal organs. It also makes food digestion difficult.
Stand upright. When you stand upright, you look taller, and also feel and look better. Assume you’re standing with the support of a mall as you do to get your height measured. Keep your head erect and tuck your chin. Keep your ears over the middle level of your shoulders.
Stand with your shoulders back, with knees upright and tummy tucked in. Avoid your hips bulging out. Be in a straightened position with your head pulled up towards the sky.
Don’t lean while you’re at desk
When you’re at the desk, you may feel comfortable leaning forward or backward, or swiveling, but you should avoid doing all of them.
Use a small cushion behind your back, you can use a soft rolled-up towel for this. Keeping the cushion would help maintain the normal curve of the neck.
Keep your knees normal to the floor and ensure to keep them erect, feet parallel to the floor or a little higher than your hips.
Avoid strain on the neck
Maybe you use smartphone constantly. While doing so, ensure that you take a minute to stretch the neck. Keeping the neck upright is the best position because when you bring down your neck it causes load on the spine.
When you do so all day long that can be bad. To avoid all this and view the mobile better, keep your phone up and move your eyes instead of your head.
Don’t lean while driving
When driving long distance, avoid leaning backward, or reclining. Fix your seat such that it’s close enough to the steering. Avoid locking your legs. Flex your knees a little – at your hip level or a little higher. Remember to have a pillow or a bolster at your back so that you get enough support.
Use good footwear
It’s fashionable to wear pumps or stilettos. However, you should avoid them because they cause load on the base of your backbone. This leads to more arching of your backbone than desirable. The whole thing leads to change in the way your backbone functions and causes back ache. Shoes with high heels strain your knees. Therefore, for daily use, choose footwear with a low and thick heal.
Use pillows properly
Even when you nap, avoid keeping your backbone in a slack state. Avoid mattresses that are too soft. Use firm mattresses that help maintain the normal curve in the backbone.
When your sleep on your side, ensure you bend the knees a little. Avoid hugging them. Have a pillow under the head to keep it in level with the spine.
If you sleep on your back habitually, avoid using bulky pillows. Use a small pillow under the neck.
Tone up your abs with exercise
If you have a bulky belly, it leads to more strain on your back. You need to have a good amount of musculature to support the spine. An ideal workout will keep your body and spine in good shape. You can try tai chi, which is not impact-based.
When you’ve an issue with your spine, test yourself thus: keep the back of your head against a wall. Now take your feet 6 inches out from the base. Ensure your buttocks are in contact with the wall. Keep your neck and the lower portion of your back 2 inches away from the wall. If you can’t come into this position, everything is not fine with your spine. See a doctor as soon as possible.
In your daily life, ensure you’re in the right posture. Right posture results in minimal strain and hence the various groups of tissues – muscles, tissues, etc. lead to their optimal function.