Bad Posture Causes & How to Fix Them to Look & Feel Your Best
Maintaining good posture is important for overall health and wellness. However, poor posture can lead to chronic problems such as osteoporosis, arthritis, nerve damage, muscle spasms, and back pain. To maintain good posture, it’s important to move regularly, lengthen the spine, keep the head up straight, and sit with a 90-degree angle in the hips, knees, and spine. Devices such as lumbar support pillows can also help improve posture.
This guide has covered some reasons for bad posture and useful ways to improve one’s posture.
Reasons for Bad Posture
Below mentioned are some of the reasons that contribute to poor body posture:
Keeping Wrists or Elbows Bent
Keeping your elbows or wrists bent for a long time while typing can strain the joints and nerves and potentially lead to conditions such as carpal tunnel syndrome and cubital tunnel syndrome. To prevent this, it’s recommended to keep your wrists up or use a cushion to support them.
Not Sleeping in the Correct Posture.
Continuously sleeping in the wrong position is a major reason for neck and lower back pain. It also negatively impacts the alignment of the spine. Always sleep on one side with a pillow between your legs. Alternatively, sleeping with a pillow under your knees is also recommended. Sleeping on your stomach must be strictly avoided. People are advised to use firm memory foam mattresses for sound sleep.
Not Exercising Enough
Regular physical activity is crucial for maintaining good posture, as it helps strengthen the muscles that support the spine and improve overall body flexibility. Therefore, including a variety of exercises in your routine, such as cardiovascular exercise, strength training for the abdominal muscles, and low-impact activities like walking and Pilates, is recommended. This helps to promote good spine health and alleviate back pain, as well as reduce the risk of developing posture-related problems in the long term.
Sitting for Long Hours
Sitting for long periods can result in bad posture, leading to an increased risk of joint pain and decreased mobility. This is why taking breaks and moving around frequently throughout the day is crucial. It’s essential to talk to your employer about creating a work environment that supports good posture and ensuring you’re incorporating regular movement into your daily routine.
Ways to Fix Poor Body Posture
Here are a few ways to achieve and maintain good posture.
When standing, be mindful of your posture. Keep your shoulders relaxed and pulled back. Your feet should be shoulder-width apart and put your weight on the balls of your feet. Keep your stomach tucked in, knees bent slightly, head level with ears over shoulders, and shift weight from toes to heels or from one foot to the other.
To maintain good posture while seated, sit straight with relaxed shoulders, legs firmly planted on the floor, knees level with hips, back supported by the chair, head aligned with ears over shoulders, and computer screen at eye level.
Practice Wall Slide
The wall slide helps reset the body and fix poor posture by stretching the neck and shoulders. It is done by standing with your back, shoulders, head, and butt against a wall, with your arms, extended straight above you. Keeping a tilt in the pelvis and slightly bent knees, the exercise involves squeezing the mid-back muscles as you slide your arms down toward your shoulders and hold the position for a moment before pushing back up. Repeat 10-12 times for best results.
Practice Shoulder Blade Squeeze
The Shoulder Blade Squeeze exercise aims at improving posture by strengthening the shoulder and upper back muscles and increasing the flexibility of the chest muscles. It is performed by standing tall with arms at the side, pulling the shoulders back and down as if trying to touch the shoulder blades, holding for a few seconds, and returning to the starting position. Repeat the exercise 10 times for the best results.
Taking a nap should not be an opportunity to be lazy. Opt for a firm mattress that supports your spine’s natural shape rather than a soft and saggy one. If you sleep on your side, bend your knees slightly without hugging them and place a pillow under your head to align it with your spine. Back sleepers should choose a small pillow under the neck instead of a thick one.
In conclusion, fixing poor and maintaining good posture is crucial in avoiding slouching or hunching. This can be achieved by constantly being mindful of your posture, setting reminders on your phone, taking regular breaks to avoid muscle stiffness, and performing regular stretches and exercises to keep your muscles strong and flexible. By incorporating these habits into your daily routine, you can improve and maintain good posture for overall health and well-being.
Feature Image by Andrey Zvyagintsev | Unsplash