August 31

How To Always Have Good Posture

Mitigate Back Pain With Good Posture

From bed to office desk to couch to bed, that’s the typical order of the day for many Americans (plus squeezing in a little exercise if you can). Our bodies, though, weren’t built for this modern lifestyle, and as a result, many of us have issues because of it. In fact, a whopping 80 percent of Americans complain of back pain at least once in their lives, while 15 percent are treated for conditions such as herniated disks, spinal stenosis, or lumbar pain.

Part of the issue is that our home and office furniture aren’t always the most ergonomic, even if they’re comfortable, and that often leads to poor posture, which in turn can exacerbate underlying problems or even instigate new ones. The good news, though, is that you can mitigate back pain and other complications by correcting your posture. We’ve already talked about good sleeping posture, so here are a few tips to get you standing and sitting straight and tall.

How To Sit Properly

Whenever you sit, be sure to have your feet either flat on the floor or on a footstool. Keep your ankles in front of your knees and leave a small gap between the back of your knees and your seat. Additionally, your knees should be below your hip level, your shoulders should be relaxed, and your forearms parallel to the ground (especially if you’re typing).

How To Stand Properly

Whether you’re using a standing desk, or just standing in front of your sink doing the dishes, standing in a way that maintains good posture is important. Remember to put the majority of your weight on the balls of your feet, which should be about shoulder-width apart. Don’t lock your legs; instead, keep your knees slightly bent. Your shoulders should be pulled back, almost with your chest pushing forward, but don’t exaggerate the movement. Lastly, make sure you tuck in your stomach while keeping your head level with your torso; i.e. don’t bend your neck too far forward or backward.

Be Sure To Move!

One of the most important things you can do to maintain good posture is actually to move frequently. The body wasn’t made to stay in the same position for too long, so be sure to take breaks, walk around, stretch at your desk, etc. If you’re experiencing back pain, fixing your posture will likely be an important part of alleviating that pain. Schedule an appointment with one of our spine specialists, and we’ll work with you to ensure you stand (or sit) straight, tall, and most importantly, without pain.

Please call Pain and Spine Specialists in Maryland at 301-703-8767, in Pennsylvania at 724-603-3560, or in Virginia 540-433-1905 to make an appointment or use the form on our site to send us a message.


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