Posture and Ergonomic Tips
Simple fixes can improve your posture and help you live a better life.
The most common cause of back pain is poor posture. As the reliance on technology grows and given many of us are working from home, our posture needs more attention. Improving posture is easy if you make small adjustments throughout your day. Here are a few tips to improve your posture:
1. Keep your back aligned when sitting, standing, and laying down
On a chair, sit up straight while aligning ears, shoulders, and hips on a vertical line. Shift forward to the edge of your seat to change your position if you get tired. Make sure to adjust the height of the chair so your knees are bent at a 90-degree angle. A balance ball can help with the posture as it is similar to sitting on the edge of a chair and a standing desk can be used as a break from sitting as well.
When standing, distribute your body weight evenly to the front, back, and sides of the feet. Have your knees bent slightly and feet positioned at shoulder length apart. It’s natural to slouch when we are tired or resting but, but do your best to remind yourself to keep your back straight.
When laying down in bed, instead of resting your head on a pillow, place some pillows behind your back and bend your legs with a pillow under your knees. By sleeping on your back, there is no pressure on the neck and shoulders.
Avoid crossing legs unevenly, leaning and creating tension on one side, hunching, and tilting your head. Keep in mind the spine goes from the neck down (the cervical part of the spine is located in the neck).
2. Move around often
Holding poor postures for long periods can cause tension to build in the neck and back so, changing positions can relax them. You could take a small stretch, stand, or walk every half hour from sitting on a chair. Try setting up alarms every thirty minutes to get up for a quick stretch if you think you may forget.
3. Use ergonomic props and chairs
Try switching over to chairs with adjustable back support or use footrests, a towel, or a pillow behind your back when sitting. You can also use strainless backpacks/bags. Positioning the computer and laptop screens to your eye level and wearing the necessary eyewear will reduce the need to lean in and tilt your head, all of which can strain the neck.
4. Exercise regularly
From cardio to weights, all sorts of exercise can help with good posture. The most effective types of exercise are yoga, pilates, and tai chi. Also, strengthening the core muscles that are around your back, abdomen, and pelvis will do the job of improving posture. Whatever type of exercise it is, make sure you are being consistent!
5. Wear supportive footwear
High heels, for example, affect the body’s center of gravity when worn frequently thus giving off a negative impact on the posture. We encourage you to wear supportive low-heeled shoes.
In general, to improve posture, be mindful during everyday activities like walking and watching television. As a result, you’ll have less back pain, fatigue, headaches, and a lower risk of injuries along with better circulation, breathing, and balance.
Sources: Spine Health, Practical Pain Management