Chicago Home and Lifestyles – 7 tips to improve your posture

No matter if our job involves sitting for hours at a computer or keeps us on our feet, we all need to pay more attention to our posture, especially as we age. Health problems, not just stiffness and pain, can result from poor posture. Here are a few ways to improve:

Stop slouching. Slouching adds stress to your spine and to the muscles and joints that hold your backbone in place. A constant slouch compresses your organs together making it hard for your intestines and your lungs to work. Eventually, it may be hard to get enough air to breathe or digest your food properly. 

Start by standing tall. You’ll feel better and look better. Hold your head straight, your ears should be over the middle of your shoulders, not in front of them. Stand with your belly tucked in, knees straight and shoulders back. Tucking that belly in strengthens those muscles and that takes some strain off your back muscles. Try non-impact exercises like tai chi to boost those belly muscles!

Get a good chair. Being desk bound all day doesn’t mean slumping all day. Purchase a good quality ergonomic chair. Sit all the way back in the chair. Use a lumbar cushion if your chair is not equipped. Keep your knees bent at a right angle and your feet flat on the floor. 

Get moving (even at work). We were never meant to sit for 5 to 6 hours at a time. Take 5–10-minute breaks at least every 2 hours. Walk around a bit and do some stretching.

Driving long distances can also cause pain and stiffness. Do the same as you would at your desk. Adjust your seat to sit more upright. Don’t lock your legs, bend your knees slightly. Many cars come equipped with lumbar support or use a lumbar pillow or rolled up towel to support that natural curve in your spine. 

Change how you hold your phone. “Text neck” is a real thing. Tilting your head down constantly strains your neck and your spine and it can really add up a lot of pain. Stop frequently to stretch your neck, side to side and front to back. Use a phone stand to keep the phone up more at eye height. 

Consider letting the heels go. High heels may be fashionable but are the worst for your spine and posture. They thrust your spine forward, which over-arches your back putting pressure on nerves that cause back pain. Keep these shoes for special occasions and choose low chunky heels for daily wear. 

Choose a firm mattress. We spend 1/3 of our lives in bed. You need one that helps to hold your spine’s natural curve. If you are a side sleeper, bend your knees but don’t go to total fetal posture. Use a pillow that keeps your head level with your spine. If you are a back sleeper use a small pillow to keep your spine and head in line. 

Kathleen Weaver-Zech and Dean’s Team Chicago