A straightened back reflects a good posture. Good postures are very beneficial in minimising muscle strains and spasms. They also reflect one’s positive attitude. Many people across the globe suffer from postural deformities. Therefore it is extremely important to understand where improvement is required and how it can be done. So, below we have suggested some postures which can be adopted in order to strengthen your back and make you feel a little taller.
1) Sitting posture:
Make sure to sit in a posture so that your back is aligned against the back of the chair. Always avoid leaning forward and slouching, especially when tired. For long term sitting, make sure that the chair is ergonomically designed and can support your back efficiently. Always try to flex your arms at the elbows at an angle of 75 to 90 degrees. The knees should be at a levelled or slightly higher position with the hips. Always keep your feet flat on the floor and sit with shoulders straight.
2) Standing posture:
Always try to stand with weight focused on the balls of the feet. By keeping your feet slightly apart, allow your arms to hang naturally along the sides of the body. Avoid locking your knees and tucking your chin a little to hold your head high. Try standing straight and tall with the shoulders kept upright. If a situation arises where you have to stand for a long period of time, then try exchanging your weight between your feet or try shifting it from your heels to your toes.
3) Walking posture:
Always keep the head up with eyes focused straight. Also, avoid pushing the head in the forward direction and ensure to maintain a proper alignment of your shoulders.
4) Driving Posture:
Sit in a position. This will press your back firmly against the car’s seat. Also, ensure that the car seat includes proper back support. Both the steering wheel and the pedal must be accommodated at a fair distance from the seat. This ensures that you don’t lean forward or slouch. Make sure that the headrest of the seat supports your head well. This will help in keeping your head held upright. Do adjust the headrest if possible. Also, ensure that its distance from the headrest is fairly 4 inches.
5) Sleeping posture:
During sleeping, always use a firm mattress for proper positioning of your back. Try to sleep on your side or back than sleeping on your stomach. If required, try using pillows as they will support and align the head as well as the shoulders. Also, habit the use of tightly rolled towels and pillows below your neck and knees respectively. This will ensure better support for the spine.
Hi, I am Valerie. I love working out and trying out various products which help me maintain my fitness. I love reviewing products related to posture and pain relief that will help people in some way. I like to spend my extra time swimming, Running and Wall Climbing. I am a physiotherapist and have helped countless people lead a pain free life.
