8 Tips for Better Posture and Healthier Back
Besides looking bad and causing back or head pain, poor posture can lead to more chronic and lasting problems like chronic fatigue, herniated disks, and poor body alignment, for example. Follow the next 8 tips for better posture to prevent problems related to your back!
There are many causes of poor posture but, fortunately, they all have a solution as long as we pay them proper attention: being overweight, little muscle tone, or incorrect position when sitting down for a long time or walking can be solved if you are willing to do so.
A stable aesthetic posture is that which keeps your body aligned and stable while using as little energy as possible. To achieve this, it is very important to keep your spine from going sideways and from curving, without causing what we all know as a “humpback” on the upper part or a “tail” on the lower part.
Many activities in today’s world lead to adopting a poor posture that, over time, can cause a lot of problems. A sedentary lifestyle and prolonged use of electronic devices, among others, can make you have poor posture without even realizing.
Fortunately, there are some tips for better posture that can be a huge help. Although you will notice the changes over time, it is one of the best things you can offer to your body.
8 Tips For Better Posture
Look in the Mirror
It is very useful to stand in front of a full body mirror while you correct your posture. If you are ready, keep in mind that you should distribute your weight uniformly between both feet, putting your shoulders backwards so that they stay level.
You know that you have adopted proper posture when you can trace a straight imaginary line that goes from behind one ear, to your shoulder, and behind your hip, knee, and ankle.
See also: Simple exercises for back pain
Stand Against the Wall
Another simple way to adopt proper posture is by putting your back and glutes against the wall.
In order to know if you have good posture, simply slide your hand between your hip and the wall. If your hand cannot go between or it is tight, this means that your posture is on the right too much. On the other hand, if there is a lot of space, this means that you have posture problems.
Make sure your back is straight, your shoulders back and down, and the soles of your feet planted on the floor. Remember that it is not good to cross your legs for a long time, because this can block circulation and cause your legs to swell or develop varicose veins.
Your chest should be up and your abdomen activated because your abdominal muscles are the ones that help you maintain a good posture. Your body weight should be split between both legs and your knees should be slightly bent. This is one of the best tips for better posture.
Keep your head up and neck straight for a good posture.
The best posture for sleeping well is on your side and with your legs slightly tucked in. This position helps you keep your spine aligned properly, facilitates breathing, and prevents that annoying snoring.
See also: Amazing natural remedies for neck pain
Sit on the Edge of a Chair
To keep your posture correct, especially when you have a job interview, many experts recommend sitting on the edge of the chair so that your back stays straight and cannot recline and relax on the chair’s back. To keep your balance with a good posture put your foot underneath the chair and extend the other in front.
Exercise is key to stretching your muscles and keeping them in an optimal state, which is important for maintaining good posture. We recommend walking, running, swimming, or doing stretching exercises, among others, always taking care of your posture.
It is also very important for people that stay seated for a long time to take a break to stretch their muscles and check for good posture. Those people who have to stay standing up for a long time should do the same.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Jane T. Hein. Postura: alinea el cuerpo para tener una buena salud. Mayo Clinic. https://www.mayoclinic.org/es-es/healthy-lifestyle/adult-health/in-depth/posture-align-yourself-for-good-health/art-20269950
- A. M. Neill; S. M. Angus; D. Sajkov; R. D. McEvoy. 1997. Effects of sleep posture on upper airway stability in patients with obstructive sleep apnea. https://www.atsjournals.org/doi/abs/10.1164/ajrccm.155.1.9001312
- E. Grandjean; W. Hünting. Ergonomics of posture—Review of various problems of standing and sitting posture. https://www.sciencedirect.com/science/article/abs/pii/0003687077900023