Improving Posture: Tips and Tricks for a Healthier You

Posture Introduction

Posture is the position of your body when standing, sitting, or lying down. It is often overlooked, but having good posture is crucial to maintaining good health. Poor posture can lead to back pain, muscle strain, and even headaches [2]. Fortunately, there are things you can do to improve your posture and reduce your risk of these health problems..

Poor posture is a common problem affecting millions of people around the world. It can lead to various complications, including back pain, spinal dysfunction, joint degeneration, rounded shoulders, and potbelly [1]. The good news is that you can improve your posture by adopting some simple measures. In this article, we will discuss the best practices for improving your posture and preventing the complications associated with poor posture

What is Good Posture?

Good posture is the alignment of the body in a way that puts the least amount of strain on muscles and joints. This is achieved by maintaining the natural curves of the spine at the neck, mid-back, and lower back [1].
Good posture is essential for maintaining good health and preventing various complications associated with poor posture. Maintaining a good posture can help you breathe better, reduce stress on your spine, prevent fatigue, and improve your overall appearance. Moreover, it can enhance your confidence and self-esteem, as it portrays an image of strength, confidence, and self-assurance.

Factors That Affect Posture

Static and Dynamic Posture

There are two types of posture: static and dynamic. Static posture refers to how you hold your body when you are not moving, such as when sitting or standing. Dynamic posture refers to how you hold your body when you are moving, such as when walking or running.

Benefits of Better Posture

Maintaining good posture has numerous benefits, including:

Reduced risk of back pain and other musculoskeletal problems
Improved balance and coordination
Increased energy levels
Improved breathing and digestion
Reduced risk of headaches and jaw pain

Various factors can contribute to poor posture, including:

Prolonged sitting: Sitting for extended periods, such as when working on a computer, can cause slouching and rounded shoulders.
Lack of exercise: A sedentary lifestyle can weaken your muscles and contribute to poor posture.
Incorrect lifting techniques: Lifting heavy objects incorrectly can cause strain on your back and neck muscles, leading to poor posture.
Injuries: Injuries, such as whiplash, can affect your posture and cause chronic pain.

Tips for Improving Your Posture

Here are some practical tips for improving your posture:

Seek Treatment for your Posture

Treatment by a physiotherapist can help alleviate the symptoms associated with poor posture. According to [1], aerobic exercises such as brisk walking, stationary biking, and aquatic exercise can help reduce muscle tension and improve overall back pain. The buoyancy of water supports the body's weight, reducing stress on the spine and allowing for a greater range of motion.
Correcting poor posture can also alleviate muscle tension and headaches. Strengthening neck muscles with a head retraction exercise can help reduce muscle tension and improve headaches, as stated by [2]. Additionally, performing the opposite movement of the poor posture can help improve posture. For example, standing tall against a wall and tucking the chin slightly can bring the head back directly over the shoulders and improve kyphosis, a condition in which the upper back is excessively rounded, as described by [3].

Stretch Regularly

Stretching can help you improve your flexibility, reduce muscle stiffness, and improve your posture. Some of the best stretches for improving posture include shoulder rolls, neck stretches, chest stretches, and hip flexor stretches.

Use Ergonomic Furniture

Using ergonomic furniture, such as an adjustable chair and desk, can help you maintain good posture while working. An ergonomic chair provides proper support to your back, hips, and thighs, while an adjustable desk allows you to maintain the correct posture while typing or using the mouse.

Practice Good Sitting Habits (for your spine health)

When sitting, make sure to keep your feet flat on the floor and your back straight. Avoid crossing your legs, as it can cause strain on your lower back. Also, take regular breaks to stand up and stretch.
read more about ergonomic workstation setup

Exercise Regularly

Exercise can help strengthen your muscles and improve your posture. Incorporate exercises that focus on your back support (lumbar), core (abdominal muscles area above your pelvis), and shoulders, such as planks, bridges, and rows, into your routine.

Exercises to improve posture

There are many exercises you can do to improve your body posture.

Exercises to improve postural and thoracic control

One effective exercise is the shoulder blade squeeze, which can improve posture in the chest and upper back and decrease non-specific chronic low back pain [3]. To do this exercise, sit with good upright posture and then squeeze your shoulders back (shoulder blades together), pulling your arms out to the sides. Another exercise is the child's pose, which can stretch your back and improve your posture [1]. To perform this exercise, start on your hands and knees, then sit back on your heels while reaching your arms forward.

Exercises to maintain good posture

Other exercises that can help improve posture include the forward fold, cat cow, standing cat cow, chest opener, high plank, side plank, downward-facing dog, pigeon pose, thoracic spine rotational postural control, and glute bridges [1]. It is also important to stand tall, straightening your spine, moving your shoulders down to their natural resting position, and gently tightening your stomach muscles. Doing simple head movements can also help loosen tightened neck muscles that can interfere with good posture [2]. By doing these exercises regularly and maintaining good posture throughout the day, you can improve your overall health and well-being and give your back the support it needs.

Conclusion

In conclusion, maintaining good posture (proper posture) is essential for maintaining good health and preventing various complications associated with poor posture. Adopting simple measures, such as using ergonomic furniture, stretching regularly, practicing good sitting habits, and exercising regularly, can help you improve your posture and prevent the complications associated with poor posture. By following these tips, you can enjoy better health, improved appearance, and enhanced confidence.

Treatment of posture issues

Your physiotherapy treatment will address:
· Massage
· Dry needling / Acupuncture
· Pilates (Reformer, Clinical)
· Joint mobilization
· Joint manipulation

· Traction
· Trigger point therapy
· Strapping and taping
· Electrotherapy (e.g. ultrasound, TENS)
· Stretching
· Bracing
· Postural education & retraining for sitting, driving, standing
· Soft tissue work.
· Correct postural aids such as chair supports and pillows
· Taping and or braces
· Corrective exercises to fix the underlying issues.
· Postural taping or bracing
· Anti-inflammatory advice
· Activity modification advice
· Exercises to improve flexibility, strength and posture

What do I do next?

If you are suffering from neck pain, headaches, pins and needles or tingling, first read our tips for neck pain page if symptoms continue please call our practice for some direction.

Schedule a physiotherapy (physio) appointment here
Consider using acupuncture/dryneedling here
Book in for a massage here
Find out more about pilates (rehabilitation exercise) here