One of the most important things you can do for your spine’s health is to maintain good posture. It’s not just a quirk of your grandma; bad posture can actually lead to a range of health issues throughout your body.
Back pain is a common complaint for about 50-80% of Americans at some point in their lives. A major reason behind this could be poor posture. Even with the best ergonomic chairs and desk setups, we often find ourselves slouching or hunching over our workstations. With many of us working from home indefinitely, getting your posture right can be even tougher.
Having proper body alignment can help you avoid pain and injuries, and it can also lift your spirits and boost your confidence. Improving your posture may take some time and effort, but the benefits are certainly worth it.
Experts say that awareness of your body is the first step to improving your posture. You can use posture-correcting apps like Upright, which reminds you to sit up straight. There are also physical therapist-approved pillows that help you maintain better alignment during sleep.
If you want a cost-free way to check your posture, you could try the five-point test, a method physical therapists use to spot imbalances in the body. According to a Physiotutor video, understanding if you’re sitting properly involves more than just checking for a slouch. There are five key areas you should focus on:
1. Nose to Chest: Observe the line from your nose through your chin to your chest. Ensure your head isn’t tilted or rotated.
2. Shoulders: Check if your shoulders are level by imagining a line between them.
3. Arms: Make sure both arms are of equal length with equal spacing from your body as they hang.
4. Knees: Ensure your knees are level; check for outward turning or hyperextension.
5. Pelvis: Aim for a natural tilt of around 15 degrees. Check if your pelvis is tilting differently.
To see good posture, stand in front of a mirror. Palms should face your thighs with thumbs pointing forward. If your palms face backward, you’re likely slouching. Stand properly by pulling your head and shoulders back, feeling a bit like you’re puffing out your chest.
When sitting, move all the way back in the chair. Sitting too forward or backward can put pressure on your bones. Keep your feet flat and position your weight to form a triangle with your pelvis and pubic bone. Avoid leaning too much toward your monitor, as this stresses your back. Sit back, use a lumbar pillow, slightly elevate your knees, and position your monitor an arm’s length away with the top at eye level. Consider using an external monitor or keyboard for laptops to avoid hunching.
Flexibility is key for balance and good alignment. Include stretching in your exercise routine and stretch every day to relieve discomfort. An easy stretch for neck and shoulder relief is to pull your head over your spine while drawing your shoulders back and down, moving your elbows toward your back pockets, then pushing your palms outward for at least six seconds. Do this a few times each hour while at your computer.
Your core is crucial for good posture, encompassing everything from under your ribs to your mid-thighs. These muscles help keep you upright. Activities like yoga or Pilates are great for strengthening your core through controlled movements. You can also try a simple home exercise: lie on your back, lift your legs, bend your knees, pull in your abs, and extend each leg alternately while keeping your back flat.
Improving your posture is a long-term process that involves making several adjustments. Be mindful and check your posture regularly throughout the day. If you catch yourself slouching, straighten your posture. Carrying a bag? Switch shoulders to balance the load.
