How to Improve Posture

I bet you've been told to 'Sit up straight' or 'Don't slump'. Have you ever wondered why? For one, slumping or standing with a hunch back does not look good. And second, maintaining the wrong posture by slumping can, over time, affect the spine severely and lead to spine related conditions like back pain and disc damage. To avoid this, one must learn to maintain a good posture. If you've never given it a thought before, it is time you learn how to improve posture.

Tips to Improve Posture

Improving Posture at Work

• Be aware of your posture throughout the day. The correct posture should be one in which the arms are parallel to the floor when you type (for example). The back has to be straight so that the back bone is sufficiently supported. Every time you become aware of slumping, sit up straight.
• See that the chair in which you are sitting is suited to your ergonomic needs. If possible, get an ergonomic evaluation done and change the surroundings according to your individual need.
• Do posture exercises throughout the day like squeezing your shoulder blades for 30 seconds or bringing the hands up over your head (for 30 seconds) and sitting up. One can also squeeze the stomach in and keep it that way for as long as possible.
• Improve on your core strength (stomach). Building your core muscles and making them stronger will help to improve the posture.
• Invest in a back brace. This helps to keep the shoulders back and does not allow you to slump.

Ways to Improve Posture While Sitting

• The same principle that applies when sitting at an office chair applies here. Adding to those points, the feet should be firmly placed on the ground, if they don't reach the ground, a footrest should be kept.
• A small pillow should be placed as a buffer between the lower back and the chair. This will help reduce the pressure on the back.
• Never lean forward or slump in the chair as it will put pressure on the spine. Always sit straight.
• Arrange your desk so that all the things are within reach and you do not need to bend too much to get them.
• Take breaks regularly to stretch and release the built up tension from your muscles.

Methods of Improving Posture While Sleeping

There are several ways to improve posture while sleeping.

• Choose a hard mattress to sleep on. This is the best option, as a soft mattress will sink too deep in and cause the spine to curve in dramatically.
• Sleep on your back as far as possible as this will help to align your shoulders.
• If this is not possible then sleep on either side but never on the stomach.
• Put a thin pillow between your legs to help relieve any pressure.
• Put a thick pillow under your head and a rolled up towel under your neck to lead to a natural position.

Improving One's Posture - General Tips

• Always bend at your knees when picking up something from the floor, never in the back.
• When walking, the pressure of the body should be equally distributed. Avoid standing with the entire weight on one leg.
• Learn exercises which are especially meant for posture improvement.

Maintaining the correct posture takes a lot of disciple, but the results that it brings about could save you from several disorders and lend you a look of confidence. So take notes and try to implement them today.