How to maintain good posture at home? 6 secrets
Follow these tips from a spine expert.
Your spine is tired of slouching. Whether you sit like a shrimp at your desk or hunch your neck while scrolling through your phone, poor posture can sneak up on you very quickly. Before you know it, your neck is stiff, your shoulders are tense, and your back is sore. Poor posture can affect your spine, balance, and even digestion. What can you do? How can you maintain good posture at home?
Fortunately, our bodies are surprisingly forgiving, and the damage isn't always irreversible. MigNews shares some simple tips from experts. It turns out that small changes can have a huge impact—and your body will notice.
How does bad posture affect your health?
Correct posture plays a huge role in how our bodies function. Alex Bonhomme, a clinical specialist in orthopedic physical therapy, says that posture helps keep joints, muscles, and tendons in the correct position. “Maintaining proper body posture can also help prevent problems like overuse injuries, strains, strains, stiffness, stiffness, and weakness,” he adds.
Aside from these health issues, back pain is another major cause for concern. Spinal surgeon Gbolohan Okubadejo notes that slouching puts unnecessary strain on the spine and surrounding muscles. This can leave you feeling tired all the time and your back aching. “Poor posture can also put strain on the discs in your spine, leading to problems like herniated discs,” says Dr. Okubadejo.
Leaning forward while scrolling through your phone book is a recipe for neck problems, explains Dr. Okubadejo. When you constantly look down at a screen, you can overexert your neck muscles, which can lead to stiffness and tension, he explains. You can even get a pinched nerve, which will cause pain and make it difficult to move your neck.
Unexpected side effects can affect other parts of the body. Headaches can occur when poor posture creates tension in the neck and upper back. This is because blood flow can be restricted, which can cause tension headaches, explains Dr. Okubadejo.
Your digestive system can also suffer. Sitting or standing in a slouched position can cause pressure on the organs in your abdomen, he adds. Over time, digestion can become sluggish, ultimately leading to ongoing stomach problems.
How to maintain good posture at home
The cat-cow yoga asana will help you align your posture, Source: freepik.com
Make good posture a daily practice. It requires regular attention during everyday activities like sitting and standing to keep your muscles and joints in the right position, says Dr. Bonhomme. If you don't pay attention to it, slouching can become a habit. But these 6 tips can help you straighten up:
- Exercise your muscles with simple exercises. Simple movements like drawing your shoulder blades together behind your back, tilting your chin slightly as if you're nodding “yes,” and straightening your back when sitting can all help correct poor posture if done regularly.
- Stretch to relieve tight muscles. Dr. Okubadejo recommends opening your chest, doing cat-cow poses, and stretching your hip flexors to relieve tension caused by poor posture.
- Change positions throughout the day. Dr. Bonhomme warns that sitting in one position for hours on end is a recipe for posture problems. He recommends using a standing desk to break up long periods of sitting and reduce postural imbalances.
- Try a posture corrector. This small, portable device attaches to your upper back and gently vibrates when you slouch.
- Support your neck while you sleep. The position of your neck and lower back is very important while you sleep. The right pillow will help keep your neck and spine in the correct position, preventing annoying pain in the morning.
- Watch your posture. Truth be told, even with the best of intentions, you’ll forget about your posture about 17 seconds after reading this article. Dr. Okubadejo recommends turning your phone into a personal posture coach by setting regular reminders or downloading tools like PostureMinder to give you a little nudge.
Other ways to maintain spinal health
Using strategies to maintain good posture is a great start. But there's more you can do to keep your spine strong and healthy. Our experts offer some simple ways to support your back from the inside out:
- Move. Dr. Bonhomme says that exercise is a must for improving posture.
- Eat Omega-3s. There's no quick fix for back health. But Dr. Bonhomme notes that some foods rich in Omega-3s can help reduce inflammation in muscles and joints. Add more salmon, tuna, flaxseed, and walnuts to your diet to support your spine with nutrients.
- Feed your bones. Dr. Okubadejo recommends including foods rich in calcium, vitamin D, and magnesium in your diet.
- The discs in your spine need water to stay flexible and absorb shock, says Dr. Okubadejo. Not drinking enough water can lead to stiffness and discomfort. Keep a water bottle handy!
- Use back-friendly furniture. Your back spends hours in a chair, so make sure it's in good condition. Dr. Okubadejo says chairs with proper lumbar support can reduce strain on your spine during long work sessions. Ergonomic furniture will help maintain the natural position of your spine and prevent muscle strain.
- Take supplements if necessary. While no supplement is a magic bullet, calcium and vitamin D can help maintain bone density, says Dr. Okubadejo. Glucosamine can also help rebuild cartilage and support joint health, keeping the spine flexible and strong, he adds.
We previously shared simple life hacks on how to remove widow's hump at home. Do it before it's too late.