Six Tips for Better Posture
Sitting or standing still for hours on end is bad for the spine, and whats bad for the spine is bad for your posture. If your job requires you to be stagnant for hours at a time, try taking breaks every 30 minutes or so to readjust. This could be as simple as standing up for a few seconds to stretch your neck and back. If, on the other hand, your job requires you to stand for long periods of time, try leaning on a stool and resting one leg at a time.
Be Smart About Lifting and Carrying
Everyday lifting and carrying can take a toll on the spine, especially if its not done correctly. The right way to lift an item is to bend your knees and straighten your back with your feet about shoulder-width apart. Do not strain to lift an object that is too heavy or that you have to strain to reach. When carrying items, try to keep them as close to the body as possible. This will reduce stress on the back.
Adjust Your Weight
Excessive body weight can place a great deal of pressure of the joints and muscles of your body, as well as undermining the structural integrity of your spine. The lower back is particularly susceptible to lack of exercise. Weak muscles in the lower back can lead to the pelvis being slanted too far forward. Diet and exercise are useful for decreasing pressure and increasing strength. Try to stretch and exercise for at least 30 minutes a day.
Be Mindful of Your Work Environment
Try to avoid situations in which you will have to stay in an uncomfortable position for any length of time. If you have to crane your neck to see the computer screen, you should consider adjusting your equipment. There are various devises on the market now that attempt to help improve the alignment of the spine in everyday tasks, including ergonomic desks, chairs and key boards.
Balance Muscle Strength
It is a good idea to make sure that all of the muscles that support the spine are equally strong. When we slump we are strengthening the muscles in the front of our bodies and weakening the muscles in the back. This can reinforce the misalignment of the spine. A good way to realign the spine is to strengthen your under-worked muscles and stretch your overworked ones. This should provide a kind of balance.