It’s always essential to maintain proper posture throughout the day. It should be applied at home, work, and anywhere you go.
Good posture does not only bring you physical benefits, but it also promotes comfort, boosts confidence, and motivates you to perform better at tasks.
Thus, every individual must be well-rounded on the benefits of good posture and what are the tips to maintain it every day.
Benefits of Good Posture
According to Healthline.com, there are several benefits of maintaining good posture each day. These are the following:
#1 It helps in reducing lower back pain. A common complaint of office workers, moms-at-home, and other working professionals is experiencing back pain. This is often due to slouching while sitting or putting too much stress on the lower back. This affects other parts of the posterior spine, including ligaments, invertebral discs, muscles, and facet points.
#2 It aids in reducing tension on your neck and shoulders. Sitting or standing for long hours put pressure on the neck and shoulders. The neck area, shoulder, and upper back must be properly aligned to avoid getting strain; thus, proper posture must be applied.
#3 It helps strengthen your core and lower back by decreasing the risk of wearing joint surfaces. Good posture contributes to a strong core and lower back. Therefore, we must avoid crooked standing and sitting.
#4 It increases energy levels- at work or even at home. Proper posture ensures good alignment of joints and bones. This also causes less fatigue and increased energy. Since comfort and convenience are both present, a good working experience will be achieved.
#5 It reduces tension headaches. Good posture is also related to experiencing lesser headaches while working. This is because when we sit or stand properly, muscle tension in the neck areas is lessened, thus preventing headaches.
#6 It improves your breathing. According to some studies, proper posture helps increase lung capacity. When we stand or sit correctly, we give our lungs more space to expand. Because of that, we can breathe properly.
#7 It supports proper digestion and circulation. Proper posture avoids compressing our organs, thus promoting good circulation and digestion process. The body will acquire a healthy blood circulation because there will be nothing to hinder the system.
#8 It helps improve your core strength. To maintain a good posture, the body requires muscular effort. When you choose to have a good posture, muscular effort is needed to make the muscles of the upper back muscles active and more engaged.
#9 It promotes self-confidence. As previously mentioned, good posture can increase or boost confidence. More than that, it helps reduce pain and aids in improving self-esteem. This can be observed during meetings, presentations, and other activities. A person who often slouches can pose an impression that he is not confident with his skills. A confident person ensures that his shoulders are relaxed, and the spine is in its proper alignment. This will make anyone work more comfortably and be more productive with their activities.
Tips on How to Keep Good Posture Throughout the Day
Getting knowledgeable about how to acquire good posture is a big help. But it is more important to involve training when you stand, walk, or sit. Consistency is also vital. Good posture must be applied daily and in all areas of life. On the other hand, learning common posture mistakes is also crucial, as well as how to fix them.
The following are some helpful tips in promoting good posture and acquiring its benefits:
#1 When Sitting. Most of the jobs today are requiring long hours of sitting, such as typing, clerical, and other computer-related work. We must keep our backs straight while sitting at or desk. This will prevent shoulders from rolling forward. Since there are various challenges and risks related to sitting, we need to be more cautious and mindful of how to avoid them. Remember to have a good posture always. Ensure that your weight will be evenly distributed as you keep your feet flat on the floor.
Besides, make sure to adjust your chair’s height, so your knees will bend in at a 90-degree angle. Do not cross your legs since this can cause further pain and may affect circulation as well. A great tip to consider is to use an ergonomic chair or other equipment to promote better posture. Using standing desks and desk converters has shown a significant impact on workers. They aid them in working more comfortably and efficiently. Studies have also shown that they also help in alleviating the risks of back pain, fatigue, eye strain, and discomfort.
#2 When Lifting. Most people make mistakes when lifting objects by bending over. This is risky because this puts more pressure on the spine. The correct way to lift objects is to maintain an upright position while bending the knees as well as the hips to tighten the abdominal muscles. Squatting down to pick up objects will require you to keep yourself upright and try not to bend in the load. Tighten the muscles in your stomach while lifting the object.# When Lounging in Bed or Sofa
After a day’s work, most of us choose to lounge on a sofa or in our bed to rest or relax. However, even during lounging, improper posture may also cause more discomfort. Experts advise avoiding watching TV while in your bed since this may be a reason to get excessive strain on back and neck.
#3 When Standing in Line. Proper posture can help you look and feel great. It is also healthy for muscles, joints, blood circulation, and bones. Often, we need to stand for some time, especially when waiting in line. We may feel fatigued, and while standing, gravity can contribute to the feeling of discomfort. The most vital tip is to have a great posture while standing. Here are some important reminders to maintain good posture while standing in line.
- Stand tall with your head up. Make sure to avoid tilting the head backward, forward, or sideways.
- Keep your earlobes lined up with the middle of your shoulders
- Keep your shoulders relaxed
- Do not tilt your pelvis forward
- Have your knees slightly bent but don’t allow them to be locked
- Your arms should naturally hang down on the sides of your body
- Let your feet to have a shoulder-width distance
- If you need to stand for long hours, it is crucial to shift your body’s weight from your toes to your heels
#4 When Driving. Driving for long hours can also be a cause of the body’s discomfort. Often, this is because sitting can cause back pain, neck pain, and fatigue on the arms. To make your driving experience more comfortable, adjust your seat properly. It is vital to ensure that you sit correctly while inside the car to avoid experiencing discomfort. You can move the seat away or toward the steering wheel. You can also move the headrest or down. Also, the incline of your backrest can be changed. Placing a lumbar pillow to support your lower back can aid in having comfort.
More tips on how to apply proper posture in our daily life are discussed in an article published by Practical Pain Management.
Every individual must learn how to maintain proper posture at home, office, or even while waiting in line. This will ensure to have a better performance at work and your daily activities. This will promote better health, increased self-confidence, and improved productivity.