Posture Help From Dr. Millar: 7 Tips to Improve Your Posture
Do you sit and hunch over all day? This can do a number to your back health and posture. Dr. Millar will show you 7 tips to improve your posture.
As many as 80% of Americans get affected by back problems during their lifetime.
This could be the cause of sitting at a computer desk for countless hours a day. As well as giving into habits of hunching over or slouching sideways. All this can tire and stress your muscles, even causing chronic pain.
Posture plays a huge role in maintaining a strong and well-balanced back. Practicing proper posture techniques can increase both your comfort and wellbeing.
Read on for 7 tips to improve your posture, recommended by Dr. Millar.
1. Start Each Morning with Stretching
Begin each day with a quick 10-minute stretching exercise. This will help to loosen tight muscles, making your body more flexible.
Alternate between rolling your shoulders and squeezing the shoulder blades together. Then stretch your arms above your head on each side. Also, try a gentle stretch moving your neck side to side.
You'll also want to stretch out your back muscles with a forward fold. Yoga poses can be helpful, like downward dog.
It also helps to practice abdominal stretches and a proper sitting posture. End your morning flow sitting with a straight back and practicing breathing exercises.
2. Practice Your Sitting Position
You also want to focus on increasing your awareness of how you sit during the day. This will result in improving posture at work and at home.
Practice sitting up straight with proper body alignment. Keep your spine vertical and your back at a right angle from your bottom.
This means no slouching or tipping forward while sitting. You also want to pay attention to your neck and shoulders, keeping them upright. Poor posture can add pressure to the spine and strain your muscles.
Go for a relaxed and natural position, rather than a stiff and uncomfortable one. You can also switch the angle of your position throughout the day so your body does not feel tense. Try to maintain this position while at your work desk, driving, and even sitting on the sofa.
You can even practice sitting on a balance ball to get the right feel. This will cause your back to sit up straight as you use your core muscles. Also be sure to practice proper alignment when walking, standing, and lifting.
3. Take a Break
Practicing proper ergonomic posture at work deserves a break now and then. You want to avoid sitting for too long as this can cause poor circulation in the body. Taking breaks to stand also makes it easier to practice better posture.
Incorporate movement into your day by taking short walking breaks. Go grab a coffee, visit a friend in a different department, or take a stroll around the block.
It's also important to try not to sit at your desk through your lunch period. Use this as an opportunity to get mobile and get your blood flowing.
4. Invest in an Ergonomic Chair
Practicing better posture can even benefit your mental health. It improves focus, stabilizes energy levels, and even reduces stress in the workplace.
This makes it important to find a good posture chair while at work. Go for an ergonomic design that offers comfort and support for your back. Office chairs should be adjustable and include lumbar features for extra support.
The right desk set up is also important for improving posture. Make sure your computer screen is at eye level, to avoid craning your neck. Keyboard placement should also be at a comfortable reach and easy to gaze down at.
There are even apps to help train yourself for better posture. Nekoze uses your laptop camera to watch your posture throughout the day. It even alerts you when you start to slip.
Good Posture Doesn't Stop When You Leave the Office
Follow these same rules with your electronic devices. Keep mobile phones and reading tablets at a comfortable eye level. You can use a pillow to prop up your Kindle or book when reading.
Invest in a quality mattress to help support your back. It should be firm enough to allow your spine to rest in a natural position.
When on the couch, do your best not to slouch down. You can use a small pillow to help support your sitting position. You may even want to buy a chair for good posture to keep in the living room.
5. Pay Attention to Your Footwear
Shoes with an incline can affect your balance and posture. So you may want to leave the high heels at the office. Choose a comfortable pair of flats or sneakers for commuting to and from work.
Wearing tall stilettos or pumps can cause problems, making your back and spine arch more. They also place more pressure on your knees. So it's better to go with shoes that offer support when you'll be standing or walking most of the day.
It's also important to practice standing tall and walking tall. Try to focus your weight on the balls of your feet. Do this without locking your knees.
6. Adopt an Exercise Routine
An exercise routine can help keep muscles and ligaments flexible and strong. This puts less strain on your back, helping to correct your posture. It also helps avoid injury.
Switch it up with swimming, biking, hiking, and kayaking. It's important to alternate between cardio, conditioning, and strength training. This offers a more well-balanced workout for your back muscles and core.
Maintaining an active lifestyle gets even more important with age. As muscle mass declines about 30% over time.
Carrying around extra weight in your middle can also stress your back muscles. So be sure to follow a proper diet and exercise routine to stay fit.
7. Seek Professional Help If Pain Persists
If you're experiencing pain or discomfort, it always helps to visit a chiropractor. They can help target pressure points in the body to provide pain relief. They can also relieve muscle tension in the neck and back with spinal adjustments.
Chiropractors are also skilled in various massage techniques. This way you can reduce tension and pain without having to turn to medications. They can also educate you on hot and cold therapies that you can do at home.
Finding the Relief You Need: Booking a Free Consultation with Dr. Millar
These simple tips can help improve your posture a little bit each day. They are small lifestyle changes that make a big impact on your health and wellbeing.
Taking care of your body is important to improve your comfort levels and reduce injuries. A chiropractor can help you find pain relief using a variety of non-invasive methods.
Dr. Millar and Millar Chiropractic Clinics specialize in Low Back Pain, Neck Pain, Headaches, Sciatica, and Joint Pain (shoulder, elbow, wrist, hand - hip, Knee, ankle, foot). They also offer functional medicine, massage therapy, and other rehabilitation techniques. Learn more about how a free consultation can provide you with comfort and relief.
