how to improve good posture

Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Without posture and the muscles that control it, we would simply fall to the ground.

Poor posture usually involves a twist in one or more of the three main curves in your spine. The slight forward curve at the base of your neck, the slight backward curve between your shoulders or the forward curve in your lower back.

A good posture means maintaining the two natural curves at your back i.e. the concave curve from base of your head to your shoulders and  the concave curve from your upper back to the base of your spine.

Poor upper body posture puts stress on the muscles in your spine and can lead to potential back and neck pain as you get older.

The long-term effects of poor posture include degeneration of the joints in your spine and lengthening or shortening of the ligaments and muscles of your back. This can lead to musculoskeletal problems ranging from stiffness and poor flexibility to back pain. When you combine poor posture with lack of regular movement – hours slumped in front of a television or hunched over a computer.

Poor posture while working at a desk or using a computer can also cause your neck and scalp muscles to tense up and this tension can lead to headaches. And even causing problems for your muscles and joints, a stooped or hunched posture can put pressure on your internal organs. This interferes with their efficiency and function.

The lungs and digestive system are particularly affected by poor posture. When your chest wall is scrunched up you can only take shallow breaths and pressure on your intestines interferes with your digestion and can lead to constipation.

Good posture provides maximum power with minimum effort. The key to good posture is to hold your body upright but relaxed, to avoid wasting energy and to keep your balance in check. Leaning too far forward or back while walking or jogging can place unnecessary strain on your hips, knees and spine.

People who have very flat or flexible feet, roll their feet too far inwards. This increases the strain on the feet and calves and may contribute to a range of musculoskeletal problems.

People with good postures look smarter and more attractive. It helps to make you feel more self-confident, without even doing anything else different. Try sitting in a bad posture now for 30 seconds. Now, switch to a good posture for 30 seconds as well and see the difference you feel.

Many of us have the intention to keep a good posture, but we usually forget about it after like 5 minutes! A reminder in the form of a post-it note, item in your calendar, alarm, etc definitely helps in maintaining good posture. With sufficient reminders, you will start kicking into a good posture naturally soon.

A good chair will be one that has a sufficiently firm and dense cushioned with back support. Buy a seat cushion and put it at the back of your chair. Whenever you sit, make sure your back is wedging the cushion against the chair. Whenever you lean forward, the cushion will fall down, which will act as a reminder to shift back into your proper posture.

Avoid wearing high-heeled shoes regularly, which affects the body’s center of gravity and change the alignment of the entire body, negatively affecting back support and posture. When standing for long periods of time, placing a rubber mat on the floor can improve comfort.

Ground both your feet when standing or sitting. Having both feet planted flat on the floor and not resting your weight on a particular foot, which is a very common habit. While sitting, try not to cross your legs. This helps to keep the upper part of our body straight.

Get a mattress that is firm and not too soft. Sleep with a pillow. Special pillows are available to help with postural problems resulting from a poor sleeping position. Avoid sleeping on your stomach.

Sleeping on your side or back is more often helpful for back pain.

Carrying heavy items is bad for our shoulders and back. Attempting to do so over an extended period of time gradually leads to deformed shoulders and backs which is not good for good posture.

Regular exercise such as walking, swimming, or bicycling will help the body stay aerobically conditioned, while specific strengthening exercises will help the muscles surrounding the back to stay strong. Yoga is also excellent for posture. You can take a class or find a good workout. These benefits of exercise promote good posture.

While working at computer take regular computer breaks for 2 to 5 minutes every half-hour. Walk around, stretch, roll your shoulders, get a drink of water. Taking regular breaks is good for your eyes as well as your posture.

Good posture reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury and allows muscles to work more efficiently, allowing the body to use less energy and, therefore, preventing muscle weakness, overuse disorders, and even back and muscular pain.

With regular conscious awareness of your own posture and knowing what posture is correct will help you consciously correct yourself. With much practice, the correct posture for standing, sitting, and lying down will gradually replace your old posture.