Posture Mistakes and Tips for Fixing Them
Many people are suffering from neck and back pain as a result of poor posture. Posture has a major impact on how we feel every day, how we sleep, and even our blood flow and respiration. The lifestyle that most of us live, from long commutes to the office, to sitting at a desk all day, and looking down at our phones does not lend to good posture. We've put together a list of some posture mistakes you could be making, and some tips to help improve your posture. If you're still suffering from back pain in Linn Creek, MO, Absolute Wellness Center may be able to help. We use a whole body approach that utilizes many different types of healthcare to help you reach your maximum health potential, including back and neck pain relief in Central, MO.
1. Sitting and working at a computer - Our bodies are designed for movement, not for sitting for extended periods of time. Sitting and working at a desk can inhibit blood flow as well as contributing to poor posture. Additionally, working with your arms outstretched, such as a typing on a keyboard and reaching out for a mouse can begin to pull your shoulders and head forward.
2. Talking on the phone or texting - Most people tilt their head while talking on the phone, or lean their head forward or slouch when texting. These positions are unnatural and can lead to neck and shoulder pain.
3. Slouching during your commute - Most people tend to slouch down in their seats during a long commute, whether they are driving, flying, or taking the train. Studies show that the vibration created by engines can cause your muscles to work extra hard to support you when your body is in a poor position.
4. Wearing heavy backpacks or handbags - Heavy bags can be real posture killers, especially when the same heavy bag is worn often. Heavy handbags can be especially stressful when always worn on the same shoulder.
5. Stress - High stress or long-term periods of stress can cause your "fight or flight" instinct to work overtime, creating tension in the muscles you use most. These muscles affect your posture and can further cause slouching and muscle pain.
1. Get a standing desk - Not only will this increase blood flow and keep you from sitting all day, but you are also more likely to engage in occasional movement and maintain better posture. It is important to remember to breathe deeply and stand tall... it is possible to slouch while standing!
2. Stretch - Do stretches and movements that open and lengthen your muscles. Stretching every morning increases flexibility, and taking stretch breaks during the workday improves blood flow and posture. Plus, studies show that taking short breaks periodically actually improves productivity and energy levels.
3. Do breathing exercises - Take slow, deep breaths that fill your belly. Hold for a few seconds and then slowly let it out. Practicing this throughout the day will not only improve your posture, but it also helps you relax and de-stress.
4. Stand on your entire foot - Most people stand with their weight over their heals which can place extra stress on your ankles, knees, and hips. Standing slightly forward with your weight balanced over your whole foot can reduce some of this pressure.
5. Fix your desk setup - Make your computer setup ergonomically sound by keeping your eyes level with the top of the monitor and your elbows and wrists at 90-degree angles. You can also invest in lumbar support pillows and seat wedges that help maintain normal spinal curves and improve posture.
6. Practice better posture - To achieve optimal posture, roll your shoulders down and back, then pull your elbows back toward your back pants pockets. This helps straighten your spine and alleviate your slouch.
7. Be active - Try to get in motion every day. Whether you are doing a full body workout in the gym, playing a pickup basketball game, or simply going for a walk or playing with your kids or pets, it is important to get your body moving and use your full range of motion.
8. Seek professional help - If you are still experiencing back, neck, or muscle pain, you may need to consult a chiropractor or massage therapist. At Absolute Wellness Center, we integrate many forms of healthcare to maximize your health potential, including chiropractic care, massage therapy, Xray, and additional treatments and therapies.
We offer a variety of health care services in central Missouri focusing on the individual as an integrated system in which all parts intertwine and connect. We understand that we cannot address individuals' healthcare concerns by evaluating them as parts and pieces. We must look at the entire system to appropriately address any health care concern. Whatever your healthcare goals are, we have services to help including massage therapy and chiropractic care at the Lake of the Ozarks.
Most Common Posture Mistakes:
1. Sitting and working at a computer - Our bodies are designed for movement, not for sitting for extended periods of time. Sitting and working at a desk can inhibit blood flow as well as contributing to poor posture. Additionally, working with your arms outstretched, such as a typing on a keyboard and reaching out for a mouse can begin to pull your shoulders and head forward.
2. Talking on the phone or texting - Most people tilt their head while talking on the phone, or lean their head forward or slouch when texting. These positions are unnatural and can lead to neck and shoulder pain.
3. Slouching during your commute - Most people tend to slouch down in their seats during a long commute, whether they are driving, flying, or taking the train. Studies show that the vibration created by engines can cause your muscles to work extra hard to support you when your body is in a poor position.
4. Wearing heavy backpacks or handbags - Heavy bags can be real posture killers, especially when the same heavy bag is worn often. Heavy handbags can be especially stressful when always worn on the same shoulder.
5. Stress - High stress or long-term periods of stress can cause your "fight or flight" instinct to work overtime, creating tension in the muscles you use most. These muscles affect your posture and can further cause slouching and muscle pain.
Tips for Better Posture:
1. Get a standing desk - Not only will this increase blood flow and keep you from sitting all day, but you are also more likely to engage in occasional movement and maintain better posture. It is important to remember to breathe deeply and stand tall... it is possible to slouch while standing!
2. Stretch - Do stretches and movements that open and lengthen your muscles. Stretching every morning increases flexibility, and taking stretch breaks during the workday improves blood flow and posture. Plus, studies show that taking short breaks periodically actually improves productivity and energy levels.
3. Do breathing exercises - Take slow, deep breaths that fill your belly. Hold for a few seconds and then slowly let it out. Practicing this throughout the day will not only improve your posture, but it also helps you relax and de-stress.
4. Stand on your entire foot - Most people stand with their weight over their heals which can place extra stress on your ankles, knees, and hips. Standing slightly forward with your weight balanced over your whole foot can reduce some of this pressure.
5. Fix your desk setup - Make your computer setup ergonomically sound by keeping your eyes level with the top of the monitor and your elbows and wrists at 90-degree angles. You can also invest in lumbar support pillows and seat wedges that help maintain normal spinal curves and improve posture.
6. Practice better posture - To achieve optimal posture, roll your shoulders down and back, then pull your elbows back toward your back pants pockets. This helps straighten your spine and alleviate your slouch.
7. Be active - Try to get in motion every day. Whether you are doing a full body workout in the gym, playing a pickup basketball game, or simply going for a walk or playing with your kids or pets, it is important to get your body moving and use your full range of motion.
8. Seek professional help - If you are still experiencing back, neck, or muscle pain, you may need to consult a chiropractor or massage therapist. At Absolute Wellness Center, we integrate many forms of healthcare to maximize your health potential, including chiropractic care, massage therapy, Xray, and additional treatments and therapies.
We offer a variety of health care services in central Missouri focusing on the individual as an integrated system in which all parts intertwine and connect. We understand that we cannot address individuals' healthcare concerns by evaluating them as parts and pieces. We must look at the entire system to appropriately address any health care concern. Whatever your healthcare goals are, we have services to help including massage therapy and chiropractic care at the Lake of the Ozarks.
Absolute Wellness Center Inc
4203 E US Hwy 54
Linn Creek, MO 65052
573-346-3777
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