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If you are interested in staying pain-free and looking up to five pounds thinner you can use these simple methods to correct your posture.  You may experience a stiff neck from working on your computer for extended periods of time and bad posture could be the reason.  A lot of people tend to ignore their posture until they experience pain; then they start to take notice.  No one can keep their spine straight 100% of the time, but it is important to know what the proper alignment of your hips, knees, shoulders and head should feel.  This helps you to self-correct when you feel your body getting out of alignment.

  1. Standing position

Look in the mirror to check your stance.  Face the mirror sideways and line up your ankles, knees, hips and shoulders.  You will notice the significant difference in how your body feels when it is correctly aligned.  Make sure that you do not round your shoulders and that your back is not arched, and your chin is not forward at all.

  1. Driving in the Car

Make sure your car seat is adjusted at a 90-degree angle and use a small pillow behind your lower back for better support.  Help your posture by tilting the rearview mirror up so that you have to sit up straighter to be able to look out the back window.  You should be able to see very clearly out the back window.  Never sit too far away from your steering wheel because stretching out your legs can cause back strain.  Your knees should be in line with your hips to prevent the possibility of strain.

  1. Sitting at the Computer

Always keep your feet flat on the floor and make sure that your eyes are level with the screen.  If you have a tall desk and chair, use a footrest so that your feet rest flat.  Your chair should provide support to the curve in your lower back as well as your shoulder blades.  Take plenty of breaks and walk around for at least one minute each time.  When you stand it improves your posture.  Do this several times during the work day – at least every thirty minutes.  Never extend your legs or cross them for long periods.  Reduce the stress on joints by keeping your hips, knees and ankles at 90-degree angles.

  1. If you wear high heels

Be aware of your posture if you like to wear high heels.  You should ensure that your hips, shoulders and ears remain aligned when you walk. If you have heels that are more than three inches tall, use them for events where you do not have to walk or stand much.  Do some stretching that is essential for high heel wearers before putting on the heels.  Try not to walk more than a few blocks in high heels, choose flat bottomed shoes and put your heels on later.  Heels can affect the way you walk and cause you to arch your back that can cause bad posture and back pain.

  1. Carrying a Backpack or a Purse

Split up a heavy load between more than one bag and carry one on each shoulder.  Don’t carry weight on the same shoulder every day because your body naturally elevates the shoulder that carries the bag.  Weight on your shoulder can throw out your spine and affect posture in a negative way.

  1. Position in Bed

Make sure you use a pillow under the knees if you are sleeping on your back.  When you bend your knees slightly, it keeps your spine naturally curved.  Don’t sleep on your stomach, choose to sleep on your back or your side.  For those who are prone to sleeping on their side, try using a pillow between the knees to provide spinal support.  Sleeping on your side can help to relieve pressure on the lumbar joints and help with alignment.

Posture is important and will contribute to the protection your back.  If you do not correct your posture, you may experience pain and back problems later on.  You should try to correct your posture when you think about it, for better control of your back and to prevent pain

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