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Since we were kids, we have always been encouraged to stand up straight and hold ‘good posture.’ However, as we grow into the daily burdens and responsibilities of adult life, maintaining good posture becomes exponentially challenging. Between work, home life, and social events, our bodies assume different positions- some better than others. As a result, many of us suffer from poor posture that leads to aches, pains, spinal dysfunction and joint degeneration that can have long lasting effects on the body.
The good news is that posture is something you can work to improve. Today, we share 6 simple tips that are guaranteed to have you sitting up straight in no time! Read on to find out more.
Consider A Height Adjustable Desk
Many of us spend hours of the day sitting at a desk, either at work or at home. Unfortunately, a sedentary lifestyle spent behind a computer screen is one of the biggest culprits of poor posture and back problems. This is made even worse if you slouch at your desk or don’t use an ergonomically designed chair or workstation. Furthermore, sitting for prolonged periods of time can also cause your hip flexor muscles to shorten, which can lead to serious problems with your hip joints down the line. Yikes!
Thankfully, many of these issues can be solved with something as simple as a height adjustable desk. Also commonly referred to as a standing desk, height adjustable desks have massively grown in popularity over the last couple of years thanks to the myriad of benefits they offer. Some of these benefits include prevention of muscle inactivity, fewer chronic problems and most importantly, better posture and reduced back problems. If you are looking to improve your posture as an office worker or someone who spends a significant amount of the day on a computer, a height adjustable desk is your saving grace.
Slouching and slumping can cause muscle tension, back pain, and reduced circulation and poor posture. Although temporarily comfortable, slouching puts unnecessary strain on your spine and can result in chronic posture issues in the long run. If you’re guilty of being a slouching king or queen, this is your sign to stop! Although it may seem challenging in the beginning, making a conscious effort to stand or sit up straighter takes time, but your body will thank you.
If you are really struggling, you may want to consider visiting a physical therapist or chiropractor that will be able to assist you by finding the underlying cause of your problems.
Did you know that the average Australian spends a whopping minimum of 5.5 hours per day on their phone? If you are someone who spends hours and hours on a smartphone each day, there is a high chance that you’ve experienced “text neck”. This 21st century term was coined to describe the posture formed by leaning forward for prolonged periods, for example when viewing a smartphone while texting, and is reported to be the culprit of many stress injuries in recent times.
Thankfully, there is a dead simple solution to overcoming text neck related posture problems. Simply remember to lift the phone up and move your eyes, not your head! Oh, and don’t forget to give your neck a break when you notice you haven’t looked up in a while. Trust us when we say this small change will make all the difference.
If you have ever wondered if your footwear can affect your posture, the short answer is yes. You can be doing all the stretches and following all the tips for better posture, but if you’re always wearing the wrong shoes, all of your efforts may be in vain. This is because your shoes have a noticeable impact on your posture and wearing the improper footwear may lead to back aches, pains and worsened posture issues down the line.
In order to understand what type of footwear suits you best, you must first assess the type of foot arch you have. Generally, most people either have high arches, fallen arches (flat feet), or medium arches. Once you know the foot type you have, you can find the perfect type of supportive footwear for your feet.
Find out more about how to pick the best shoes for your foot type here.
Out of dozens of exercises, pilates is the perfect regime to work on bettering your posture and structural alignment. Often considered even more effective than yoga in posture realignment, pilates has been shown to promote changes in habitual posture by enhancing spinal, scapular and joint flexibility. Additionally, pilates can help you strengthen your core, minimise persistent lower back pain, improve strength, motor control and endurance.
Not entirely sure where to start on your pilates journey? We recommend signing up to a group class at a local gym or pilates studio to get you into the groove of things.
Hit The Hay The Right Way
Naptime isn’t an excuse to slack off on proper posture! Did you know that the way you sleep and the type of mattress you sleep on can all have a significant impact on your posture? First and foremost, skip that old, saggy mattress and opt for a firm one that helps hold your spine’s natural shape. If you can afford it, a posturepedic mattress is one of the best purchases you can make to provide your body with the proper support it needs.
When it comes to sleeping positions, research has found that sleeping on your back is the best position for keeping your head, neck and spine aligned. If this seems like an impossible feat, the next best options include lying on your side or sleeping in a foetal position. Whatever the case, you’ll want to avoid sleeping on your stomach which can be particularly bad for your spine if you’re turning your head to one side to breath. To find out more about the best sleeping positions, head to this page.
And there you have it – 6 simple and practical ways to improve your posture instantly. Making a habit of using correct posture will help to ensure that you are less likely to experience related back and neck pain over time. Not only can good posture reduce your pain, it can also increase your self-esteem and boost your energy levels.
What are some of your personal tips for improving posture? We’d love to hear them, so be sure to share your thoughts and ideas in the comment section below!