Posture is not just about good projection. According to American Chiropractic Association, “a good posture is the correct alignment of body parts suppressed by the right amount of muscle tension against gravity.”
Aside from proper alignment, a good back posture reduces the stress on the ligaments that hold the spinal joints together. Thus, how to fix back posture is a frequently asked question.
Proper back posture can minimize injury, prevent muscle fatigue, and can help avoid muscle strain, and back and muscular pains. Some studies even reveal that physical posture and body language affects how we feel mentally and emotionally.
Proper posture can also help make you appear more attractive, which adds to your self-confidence in the workplace. If you’re having difficulty in starting to correct your posture, there are easy ways to start kicking the bad habit of slouching.
Last update on 2017-09-05 PST - Details
How To Fix Back Posture Problems When Sitting?
Here are the steps on how to improve back posture while sitting:
1. Sit up with your back straight. Your buttocks should touch the back of your chair.
2. Keep your knees slightly higher than your hips with the use of foot rest or stool.
3. Avoid maintaining the same sitting position for more than 30 minutes. Stand up and stretch every now and then.
4. Adjust your chair height at work so that you can sit close to your workspace. Arms and shoulders should be at a 90˚ angle on top of your work desk.
5. Move to the front of your seat and straighten your legs before standing up.
How To Fix Back Posture Problem When Standing?
Follow The Steps Below To Have Great Posture When Standing:
1. Keep your shoulders back and aligned. The ears, shoulders, hips, knees, and ankles should align in one straight line.
To check if you have a proper posture, stand with your head, shoulders, and back against a wall and your heels about five to six inches forward. Maintain this upright and vertical alignment.
2. Use your stomach muscles to keep your body straighten.
3. Slightly bend your knees to ease pressure on your hip. This also applies when you try to lift things from the ground. Lift with your knees and not your back.
When you bend forward and lift using the lower back, you may feel strain from your psoas muscle pulling on the lumbar spine.
4. Use good quality shoes that can give good support. In some cases, physicians would recommend patients with back issues to wear orthopedic shoes.
5. Do not stand in the same position for long periods of time. Move around and shift your weights.
Ways To Improve Your Posture In The Long Term
How To Fix Back Posture And Have Impressive Body Stance In The Long Term? Here’s How:
- Exercise with proper form and technique. It can strengthen your muscles, and it can help hold your body in the correct position. Poor form can cause injuries even in simple exercises and can cause the body to become misaligned. With proper form, you cannot only fix your back posture; you can also reach your fitness goals better.
- Use a back support or lumbar roll to help maintain the normal curves in your back while sitting down.
- If you’re experiencing back pain, you need to make adjustments on how you stand, sit, sleep, etc. You might also need to adjust your workspace to keep your spine from slouching.
- In some extreme or genetic cases like scoliosis, early detection is advisable. Some doctors recommend scoliosis patients with back and shoulder braces, but it depends on the severity of the case. While the above tips can possibly minimize the pain, it is still advisable to consult an expert for a more suitable treatment.
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Top 5 Exercises To Fix Back Posture
Back posture exercises range from very simple stretching to extensive workouts. Focus on exercises that can strengthen your core. Here are some exercises that can help improve your posture:
Single Leg Extension
This exercise trains your core muscles to work together to stabilize your pelvis. Lie on your back with knees bent, feet flat on the floor, and hands behind your head. Slowly pull one knee into your chest while keeping your abdominal muscles pulled in, and your lower back flat on the floor. Switch legs. Don’t forget to breathe evenly while doing the exercise. Do this exercise daily until you notice improvement in your posture.
Cobra Pose
This exercise can strengthen the erector spine, and is a commonly used yoga technique. Lie on your stomach and make sure your palms are flat on the floor beside your ribs. Exhale and pull the muscles in your abdominal area toward your spine (in and up motion). Stretch and slowly raise your head and chest of the floor using your back muscle. Do not use the strength of your arms to push yourself up. Repeat three to five times daily, and remember to breathe evenly.
Standing Wall Angel
Stand next to a wall, and raise your arms up the wall while keeping your core tight and ribcage down. Extend your arms overhead; do this while still touching the wall. Remember not to arch your back. If done correctly, the middle of your back and your abs contract to stabilize your spine. This exercise targets the muscles between your shoulder blades and help improve the shoulder range of motion and upper body posture. It is best to integrate this exercise in your daily routine for about three sets in 12 reps.
Back Extensions
This exercise helps strengthen the back and can improve posture. Lay your belly on the exercise ball and spread your legs wide with your toes on the floor to maintain stability. Bring your arms in front of the ball, make fists, and point your thumbs out to the sides. Inhale properly. Raise your upper torso as much as you can and lift the arms out wide while exhaling. Inhale again while slowly lowering your torso back to the starting position. Complete three set of 12 to 15 repetitions every day. Make sure to breathe evenly.
Prone Thumb Raise
This exercise encourages a more upright standing or sitting position. Lie on your stomach on the floor with arms straight and in “Y” position. Rotate your arms upwards, and point your thumbs to the ceiling.
Pull your shoulders back and down before lifting your straight arms off the ground. Move your arms up and down 15 times. Always pull your shoulders down prior to raising the arms. Repeat this exercise daily until your posture improves.
It is important to note that the above-mentioned exercises should be done with caution. Do not over exert yourself, especially if you have ongoing back or muscles pains as overdoing any physical exercise can pose more danger.
Arthritis, scoliosis, and congenital spinal conditions cause back pain. Thus, it requires diagnosis by a physician. It is advised that you consult a doctor if you experience pain while stretching or exercising.
Final Words
At this day and age, people continue to get engrossed with modern technology. You see workers slouching at their work areas for eight hours. We come across commuters looking over their phones while walking or while riding the train. Sometimes people forget to look up and stand tall, and it reflects on how they project themselves to others.
Fixing your back posture is more than just trying to look good— it is a change of lifestyle. Your posture reflects your emotional state and vice-versa. Who you want to be and how you want to feel can be partly attributed to your posture. If you want to be perceived as someone who is active and someone who takes the initiative, kick the bad habit of slouching and start standing tall and proud.