Having good posture is an easy but very important way to keep your body healthy. When your body is not in proper alignment for a long period of time, your joints are constantly stressed. Muscles are shortened or stretched which causes muscular dysfunction and pain. Do you have any of the following musculoskeletal problems?
- Lower back pain
- Neck pain
- Hip pain
- Knee pain
You may be able to ease your pain simply by improving your posture. Here are some ways that you can improve your posture and hopefully ease some pain.
1. Check your standing posture
You need to know how your body is aligned when you are standing. While you are standing, look at your body from the side. Check to see if your ear, shoulder, pelvis, knee, and middle of the foot are aligned. If so, you have got it! If not, you have some work to do!
2. Check your sitting posture- including when you drive.
Make sure you sit all the way back and have a good back support .When you use computer, make sure the screen is aligned your eye level and change your seat height so that your elbows are 90 degree angle and wrists are comfortably rest on the table. Driving long distance? Check your hips and knee level. Your hip shouldn’t be lower than your knees to avoid too much hip flexion. If your chair is not adjustable, an easy way to correct hip flexion is by putting a little pillow or wrapped sheet underneath your buttocks to raise your hip level.
3. How do you sleep?
Not how well do you sleep, literally how is your body aligned when you sleep? Do you sleep in a fetal position? Lay on your stomach? Even when you sleep, your joints should be in a neutral position. If you lay on your side, you can put a pillow between your knees to minimize the stress on your hip. Choose the right size of pillow so that your head is not tilted to one side.
4. Do you exercise?
Keeping your postural muscles strong and stable is important for your posture, like your stomach and back. Core strengthening will not only help your posture but also improve your body awareness.
5. Do you stretch?
Our lifestyles have changed over the past 20 years. Now, we do much more sitting! When you sit and use the computer, muscles in your abdomen, hip flexors, chest, and front of your neck shorten and become tight. Make sure you stand up and stretch every couple of hours to avoid muscle tightness.
Do you need a professional to help with body posture and pain, or do you just need to get into better shape? Transformation Fitness and Wellness has helped thousands of Indianapolis residents with their health and wellness needs.