Today’s desk jobs, sitting for long durations, and poor posture have created a ‘new age’ of back pain. Don’t believe it? Check out the alarming statistics: According to the National Institute of Health, almost 80 percent of Americans suffer from some form of lower back pain at some point in their lives. That’s one out of every six people! If this is how many people are affected by poor posture and a sedentary lifestyle, imagine what it will be like with you as your anchor? The good news is that there are simple things you can do today to correct your postural habits, reduce the strain on your spine, and increase your overall health.
What affects your postural habits?
Poor posture is caused by many things, most notably desk jobs and sitting too much. Poor posture can cause a variety of health problems, including headaches and back pain. One of the most common effects of poor posture is the development of skeletal imbalances. This causes your muscles to work harder than they should be, which can lead to injuries or pain elsewhere in your body. Furthermore, if you have poor posture for many years, it can contribute to degenerative issues like arthritis and osteoarthritis. If you're unsure about what affects your postural habits, check out these simple tips for finding out:
Don’t just sit down — stand up and move around!
The first step in correcting your posture is to stand up and move around. Make a conscious effort to get up from your desk (or computer) every 30-60 minutes and take a few moments to stretch your body. The good news is that you don’t need these stretches to be tough or painful. Just try keeping your chest lifted, standing tall, and moving as if you are trying to touch the top of the wall behind you with your fingertips. You should find that it’s an easy stretch. Next, keep this pose for at least 10 seconds with your eyes closed before continuing on with whatever tasks you were doing before. This will allow the muscles in your back and neck to rest and relax, reducing tension!
Find a chair that fits your body
The first thing you need to do is find a chair that fits your body. This is easier said than done, but if you have the option of choosing from multiple chairs in the office, it will be easier. If you're stuck with one chair, then make sure it's ergonomic. If it doesn't have an adjustable height, there are many other ways to make it more comfortable for you by padding the seat and adjusting the back of the chair.
Keep your back straight while sitting
First, to keep your back straight while sitting, you should use a chair with backrest support. It’s important not to place your feet on the ground, and instead keep them on the footrest of your chair to support your back. You can also sit up tall (which is an important factor for proper posture) Additionally, you should have a monitor or laptop at eye level: try to position it so that your eyes are roughly level with the top of the screen. This helps you avoid viewing slouching at work and maintaining good posture throughout the day. Your computer doesn’t have to be in front of you either; take it from your desk into another room or area where it can be used while you watch TV or talk on the phone. It will help prevent neck strain, which can cause headaches and make it difficult to concentrate at work.
Learn how to stand up properly while sitting down
The first step is to understand how your back gets the strain that leads to pain. Poor posture while sitting can lead to a few different problems, including: spinal misalignment, muscle imbalance, and increased pressure on certain nerve roots. If you’re sitting in an office job and you’re experiencing back pain because of poor posture, start by learning how to stand up properly while sitting down. This may seem like a difficult task at first, but with practice it will become second nature and you won’t have to worry about your back again! The next step is learning how to sit properly on a chair or stool. From there, work on your core strength by doing exercises such as planks and strengthening your hip flexors. Finally, change your mindset about the importance of good posture for better health. By making these small changes today (whether in the office or at home), you will create healthier habits for the future.
Posture has a substantial effect on your health — sitting all day at work could lead to lower back pain, neck pain and headaches. By correcting your posture, these issues can be avoided.