Good posture is vitally important to keep our bones and joints in correct alignment so that our muscles are being used correctly. Ultimately, good posture will reduce strain through ligaments, joints and muscles and will thus help to minimize/ prevent pain.
What are the Top 10 Posture Tips to Keep Our Bodies Happy?
- Pay close attention to your Workstation Ergonomics. Your workstation should be set up by a trained professional to allow correct postural alignment.
- When sitting, support your spine all the time maintaining the natural S-shaped curvature of the spine. Sit all the way back in a good chair that is well set up for you. Chairs are not “one size fits all”.
- Correct postural alignment allows for the ear, shoulder and hips to fall directly in line with each.
- Avoid slouching in a C-Shaped position, whether you are sitting at your workstation, relaxing and watching television or using any electronic device.
- Avoid tilting your head to one side when using your phone (mobile phone or land line). Use a wireless headset or phone extension piece to ensure that your head and neck are in a neutral postural position.
- Do not position your head and neck in a hyperflexed (or looking down) for prolonged periods when using music or game players (i.e., iPods, iPads) or any other technology. Be aware of your posture and focus on keeping your head and neck in a neutral position.
- When standing or walking, it is important to stand tall and upright with your shoulders slightly extended and your shoulder blades pinched back slightly. You may need to do specific postural exercises to strengthen and stretch appropriate postural muscles.
- Do not compromise your spine, your joints and muscles by sitting for prolonged periods in sustained positions.
Whether at home or work, watching TV or working at your computer, remember to take regular breaks every 30-40min. - It is a really good idea to do posture pause exercises, which will help decompress your spine as well as move your joints and muscles.
For more information, call 314-916-1093 (Richmond Heights office) or 314-648-8266 (Creve Coeur office) to speak to one of our Physical Therapists for advice on how to improve your posture and prevent pain and repetitive strain injuries.