Posture means how you hold your body when you are standing, sitting, or performing tasks such as lifting, bending, pulling, or reaching. Good posture means training your body to stand, walk, sit as well as lie in such a position in which the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities. There are many people who get back pain at some point in their lives that may be due to a sports-related injury, an accident, or a congenital condition. But, most of the time, it is the day-to-day life that causes upper or lower back pain. The reason is that there are many repetitive activities at work or home that may produce tension as well as muscle tightness. These activities include sitting at a computer or lifting and carrying but one solution to prevent back pain is to improve POSTURE!
Probably the reason why you have landed on this page is that you are looking for some of the important tips for improving your posture to get a healthy back. Therefore, in today’s post, we have got you covered with the illustrations and instructions for correct lifting, driving, sitting, as well as sleeping positions. So, just take notes of what we are going to tell you because this post will actually be very helpful for you in the long run.
Why is posture so important?
Having a good posture is much like having a good look. It is the proper posture that helps in developing the strength, flexibility as well as balance in your body. All of these lead to less muscle pain and more energy throughout the day. Good posture also helps to reduce the stress on your muscles and ligaments, which can ultimately reduce your risk of injury.
Improving your posture to get a healthy back is extremely important as it helps you to become more aware of your muscles, making it easier to correct your own posture. Moreover, you can also go for posture correctors as they can help you to correct your posture and live a happier, healthier life.
How to improve your posture?
There are some simple tips that you can follow to better your posture. These include finding the right exercise, drinking your milk, moving more, supporting your spine as well as stretching it out. Moreover, practice some imagery and a few simple exercises that can improve your posture and head off back pain.
Practicing some imagery can help you to improve your posture to get a healthy back. For this, just think that a straight line is passing through your body from ceiling to floor. Your ears, shoulders, hips, and knees should be even and line up vertically. Now, just imagine that there is a strong cord that is attached to the top of your head. It is pulling you upward and making you taller. In this condition, hold your pelvis level and do not allow the lower back to sway. Moreover, stretch your head towards the ceiling and increase the space between your rib cage and pelvis.
2. Shoulder blade squeeze
Shoulder blade squeeze is a simple exercise that can improve your posture and head off back pain. To practice this, sit up straight in a chair with your hands that rest on your thighs. Try to keep your chin level as well as your shoulders down, afterward, slowly draw your shoulders back and squeeze your shoulder blades together. Repeat all these steps for three to four times.
3. Child’s pose
The child’s pose not only stretches and lengthens your spine, glutes, and hamstrings but also helps to release tension in your lower back and neck. To do this, first sit on your shin bones with your knees together, your big toes touching, and your heels splayed out to the side. After that, fold forward at your hips and sink your hips back down toward your feet. The next step is to gently place your forehead on the floor and keep your arms extended along your body.
4. Forward Fold
The forward fold is a standing stretch that releases tension in your spine, hamstrings, and glutes. This position also stretches your hips and legs as well as opens up and lengthens the entire back side of your body.
5. Cat cow stretch
Cat cow stretch helps to loosen up tightness in your back, hips as well as glutes.
Follow all the above-mentioned simple steps for improving your posture to get a healthy back. Try to practice the posture exercises throughout the day. Moreover, general physical fitness, as well as a healthy weight, also plays an important role in improving your posture. But in spite of all this, the surprisingly simple and easy act of paying attention to improving your posture can go a long way.