Many people are suffering nowadays from back pain, neck pain or shoulder pain and it’s all because of bad posture. We live in a world where most jobs nowadays are performed sitting at a desk and staring at a computer screen. When sitting for such extended periods of time, it’s easy to ignore your posture as you perform your work. However, this is the leading cause of the aforementioned physical pains.
Improving your posture will strengthen the weaker muscles that are under strain without you noticing. You will benefit, especially as you get older, by not experiencing such severe back and neck pain that would otherwise require medical treatment. Even young people, nowadays, experience these pains due to the bad posture held at a desk. So here are a few tips on how you can pay attention to your posture and improve it in order to maintain a healthy body,
1. Learn How to Sit
Prolonged sitting puts pressure on your spine and back ligaments. The first step to sitting properly is to buy a chair that can be perfectly aligned with your desk in such a way that it allows you to maintain your shoulders aligned with the hips. Your arms should be bent at 90 degrees when you keep your hands stretched out over the keyboard. Your head should also be aligned with your monitor in such a way that you keep your neck in a straight position. Keep the monitor at eye level.
Another thing to keep in mind when looking for a chair is the lumbar support it offers. It should comfortably support your lower back while you sit upright. It should also be built for your height and match your desk’s level. Your feet should be on the floor, with your legs bent at 90 degrees.
While these sitting tips certainly help with your posture and health, it is still advisable to limit your sitting time. Take frequent, short breaks and move around, stretch and exercise even if for one or two minutes.
2. Improve Standing Position
Many people aren’t aware that they aren’t standing upright. This is especially a problem for women who wear high heels. Your lower back should have a slight inner curve when standing straight with your tailbone aiming directly down towards the floor. Maintain hips in a neutral position so that they point forward. As for your shoulders, be aware of them and roll them down and slightly backward. Also, keep your chin up and keep your head straight. Many young people especially develop an unhealthy back curve or are slouching because of a lifestyle in front of a desk. Be mindful of your position whether you sit or you stand.
Lift with your core muscles and don’t bend over. Many people make the fatal mistake of putting all the pressure on the back muscles. This when most injuries and pains occur. Draw your abdomen muscles inwards while standing in a correct upright position. Squat, bend your knees and lift your butt upwards while aiming to grab the heavy object. Keep your spine straight and pull the object upwards by bending your knees upright.