10 tips for better posture
Poor posture is common and often stems from having a static or sedentary job, exercising too little, or spending a lot of time leaning forward over screens. It is primarily our lifestyle and activities that affect our posture, so with the right training and knowledge, you can achieve good posture yourself.
There are many benefits to good posture:
- Improved breathing. Oxygen uptake and deep breathing are positively affected.
- Reduced risk of back and neck pain.
- Improved digestion. The internal organs are better positioned to digest food.
- Reduced risk of headaches. Research shows that a forward head posture may contribute to headaches.
- Reduced risk of stiffness in the shoulders, chest, back and neck.
- Increased energy levels. Poor, unnatural posture makes the muscles work harder, using more energy.
- Reduced levels of the stress hormone cortisol.
- Improved blood circulation.
- Improved concentration due to better oxygen supply to the brain.
10 simple tips to avoid poor posture:
1. Exercise
Exercise your whole body with a variety of activities. Strengthening the abdominal and back muscles is particularly important, as is exercising the smaller muscles through activities such as yoga and stretching. However, overdeveloped chest muscles can pull the shoulders forward and contribute to poor posture.
2. Stay active in everyday life
Walking and taking the stairs strengthen the gluteal muscles, which help improve posture. Wearing good shoes is important.
3. Try to avoid other sources of pain
Pain in other parts of the body can cause you to compensate by using another part of the body, resulting in uneven loading. For example, relieve back pain with a back support.
4. Posture corrector
A posture corrector holds the shoulders back and reduces strain on the muscles. It also serves as a reminder to straighten your back.
5. Sit correctly at work
Vary your position, sit upright and maintain the natural curve of your lower back. Make sure your wrists are supported if you spend a lot of time sitting.
6. Move regularly if you have a sedentary job
Take breaks from sitting by doing movement exercises, standing up or walking around. Straighten up and stretch to your full height.
7. Be aware of early symptoms
Poor posture that goes unnoticed and is not corrected can lead to persistent problems with pain in the back, shoulders or neck.
8. Choose a pillow and mattress that suit you and your sleeping position
Your pillow should keep your head aligned with your spine. Use a thinner pillow if you sleep on your back and a thicker one if you sleep on your side.
A firm mattress helps keep the spine in the correct position.
9. Pay attention to your movement patterns
Think about how you walk and distribute your weight. Avoid high heels, which increase the load on your knees, feet, joints and hips.
10. Breathe deeply and consciously straighten up
Taking slow, deep breaths can help improve posture. Your abdomen should move in and out as you breathe.
