When you were little, did your grandmother always yell at you to sit up straight and don’t slouch? It turns out that grandma was right! It’s fairly easy to fall into the habits of poor posture. Children tend to carry huge backpacks that weight them down, adults drag their heavy briefcases to work, and millions of people spend a countless number of hours slouching over a computer. No wonder our society has back and spine problems!
Although poor posture is commonly caused by carrying heavy weight on your back, slouching is also common in people with low self-esteem. No matter the cause, slouching can cause degeneration of the spine, pain, and even obesity. While it can be tough to change an old habit, the benefits of sitting and standing up straight are well worth your effort. Not only will your back feel great, but you will look taller and more confident.
Here are some tips to get your back and spine in tip top shape:
- Do some gentle stretches at your desk. This will help to keep the blood flowing through your body, relieve unnecessary tension and stress, and generally help you feel better!
- Make sure to incorporate some abdominal workouts into your exercise routine. Your abs help to support your back, so the stronger your stomach is, the stronger your spine will be.
- Gals, here’s one for you: avoid wearing those high heels because they spell nothing but trouble for your spine. Opt for flat shoes that have good foot support, so you won’t put a strain on your lower back.
- Avoid carrying heavy bags over one shoulder. This can put too much weight on one side of your body and leave you feeling off-balance. If you must carry a bag, make sure you only carry your most essential items that won’t weigh you down.
- When going to sleep, place a pillow or a blanket between your knees to ease lower back tension at night.
- Remember not to use your back when lifting. Instead, grip what you want to lift and use your legs to help you lift.
- Avoid twisting and lifting. Nurses and healthcare workers suffer the greatest number of back related injuries than any other profession.
- Do not sleep on your stomach. Flat on your back is best.
- If you have a sit down job, get up and stretch on a regular basis, and do a self check - how far away from the back of your chair are your shoulders? Time to sit up straight!
Remember that your spine should be straight, but not rigid like a robot! Your whole entire body—including everything from your ears to your ankles—should be in one straight line when you stand. When you practice good posture, your body will become balanced, your joints will be protected from excess stress, and you will be avoiding future pain!
So, take a look in the mirror to see if your posture is good. Just like your grandmother’s advice, remind yourself throughout the day to sit up straight. Practice makes perfect!
