Bad habits of poor posture are a common cause of pain in the lower and upper back. If your back also hurts and you want to avoid future long-term injuries, you can start with a few simple corrective exercises to improve the way you sit, get up and walk. And don’t worry, mastering good posture doesn’t have to take much time. In fact, it’s often just a matter of being aware of your posture and making sure you don’t slump in a chair or bend your back when you look at your phone.
The Hestopics team has put together 10 tips to help you correct your PERFECT POSTURE. And they are so easy that you can integrate them into your daily life from that moment on.
1-Have a specialized ribbon with an “X” on your back.
In the medical world, this is called, unsurprisingly, “posture recording,” and it is a commonly used tool to keep the body in the right position and create awareness of sagging during the day. The cross or “X” shape on the figure should be applied when the shoulders are slightly bent backwards. If done correctly, it should prevent you from swallowing during the day.
2-Keep your feet flat on the floor in a sitting position.
Many people spend most of the day sitting, making it even more important to have a proper sitting posture. It is essential that you spread your weight evenly over your hips and feet. You can do this by bending your knees at right angles and placing your feet flat on the floor. If your feet can’t reach the ground, you can use a book or buy a footrest.
3-Support your lower back with a rolled-up towel to avoid swallowing
One of the most common causes of lower back pain is sitting in a slumped position. Fortunately, you can adjust your sitting position easily using a so-called ‘lumbar support device’, for which you can use something as simple as a rolled-up towel. The main point here is that the device you are using should be supportive and placed in the lower back to help support the natural curve forward of your lumbar spine.
4-Put a post-it with a stick in your view to remind you of your posture.
Postural awareness is very important in the process of adapting a healthy posture in your daily life. To make you think about your posture (before your back starts to hurt) during the day, you can start with something as simple as drawing a stick on a post-it and putting it on your computer screen to remind you quickly to straighten up.
5-Combine a posture check with something you do regularly.
Take a look at your phone, take a sip of water or read a Hestopics article are things you probably do several times a day. To create more postural awareness, you can learn to ask the question, “Am I sitting properly?” You should do this every time you do the regular activity you have chosen.
6-Before you start driving, sit straight first, then adjust your rearview mirror accordingly.
Before you start driving, you need to adjust your rearview mirror so you can easily see the road behind you. Try to sit up straight before making these adjustments to force yourself to have a good posture when driving in order to see behind you. Be aware that seeing the road at a quick glance is the most important thing, so make only small adjustments when necessary.
7-Keep your hands in your back pockets when standing.
When standing, a good posture is called “standing.” If you are more used to having shoulders inwards and upper back leaning forward, there are simple exercises to quickly change this habit. For example, by putting your hands in your back pockets, you force your shoulders to open and you will immediately straighten up.
8-Walk as if you were wearing a cape – and with confidence!
To maintain good posture while walking, you need to focus on lengthening your spine. Sitting or leaning forward can put pressure on the back muscles, which can start to hurt after a while. A tip is to walk as if you were wearing a cape (or wearing a cape for real). This will definitely keep your back straight and your head up. Another trick is to imagine that your head is raised by an invisible string attached to the ceiling.
9-Walk while taking calls.
Mobile phones are meant to be used away from your desk or couch. so this is the perfect opportunity for you to give yourself a quick break from the position you’ve been working in. Make an incoming call your “good time” to get and take a little walk. It is said that staying active helps maintain a good posture throughout the day.
10-Tuck your chin – where the head goes, the body follows.
The position of the head says a lot about the general posture of your body. You should work continuously to align your body under your head. This may sound complicated, but a simple trick is to keep the chin tucked in and the head pulled back. It’s a bit like imagining a string pulling the top of your head towards the sky so that your whole body and neck stay well and elongated.
What is your easy pro advice to help you remember your posture during the day? Have you ever tried some of our simple tips? Let us know if it worked in the comments!