A bad posture comes from years of sitting or walking in a mechanically faulty way, leading to back pain. Having a bad posture is a very difficult habit to stop, but a correct posture itself is very easy to do, it’s all about keeping your back straight!
Maintaining a good posture may take a little practice at first because your sitting positions throughout the day occur unconsciously for the most part. So, to get started, you need to first be conscious of your sitting positions. There are many roads that lead to bad posture, however, there are many methods to help improve it.
How to Maintain a Correct Posture
Bad postures commonly happen during work and school, so it’s a good idea to seek a healthy way of sitting at work, as this is where the majority of stress is experienced by most. A good posture is one where your chest is raised, the head is elevated while centered and shoulders are in a comfortable position. A good posture benefits your sleeping, it relieves pain, improves circulation and helps the recovery of the musculoskeletal system.
If you have options to choose a type of chair at work, go for an ergonomic model that supports your weight and adjusts to your height. If this isn’t available to you, then use a lumbar support pad with your assigned chair. A correct posture when sitting means aligning your back with the back of the chair, this will help you avoid stooping or leaning forward, something that could happen after sitting for a long time. As for your feet, it is key to keep both feet on the floor or the footrest. Adjust your chair and your position so that your arms are flexed between 75 and 90 degrees.
Regarding sleeping positions, we recommend the following:
– Sideways. This is the most common position, and the one adopted by most people. Keep the spine as straight as possible with the knees and hips just slightly flexed.
– Face up: In this position the back is completely straight. The pressure exerted by the body on the mattress is uniform. The airways are free, and breathing and digestion are facilitated.
– Face down: This is the least recommended position. A proper cardiorespiratory function is impeded and cervical pain and muscle spasms are common consequences.
Many people have an inadequate position when walking, we advise taking a mental note of the following steps:
Your earlobes should be parallel to your shoulders
Keep your back straight
The shoulders should be slightly back. You can do this by slightly taking out your chest out
Contract your abdomen
Keep your chin parallel to the ground
Take moderate sized steps, not too short or too long
Consequences of Bad Posture
Not only are there specific chronic conditions that develop due to bad posture, but also some immediate negative effects such as back and neck pain. Poor posture increases the risk of injuries in different parts of the body since the weight of the body is distributed poorly. An awkward alignment of the spine may pinch or constrict blood vessels and nerves around it, incrementing the chances of blood clots. The compression of blood vessels also results in decreased blood flow, which means that our muscles don’t get the oxygen and nutrients they need. This causes pain stimuli to reach the brain, often leading to headaches.
If you slump in your chair, it compresses your bowels, causing constipation and pain.
Improve Your Posture
Workouts and particular devices can help with pain management that arises from faulty posture. Simple strategies such as making the workspace more comfortable or optimizing the condition of your bed may significantly improve the quality of posture.
An excellent way to begin is using a lumbar support while sitting down in our office chair or home, it’s as simple as using a pillow on the lower back. Maintaining a proper height in relation to the computer screen is also important. Make sure to take breaks at work by walking about and stretching every hour or so. A good posture is the best natural treatment for chronic pain.