HOW CAN WE IMPROVE OUR POSTURE?

April, 2023

HOW CAN WE IMPROVE OUR POSTURE?

Written by: Motric Recovery

First of all, you need to check if the posture is correct, observing a few simple steps:

➢ put your back against a wall so that you can feel how the head, shoulders and buttocks touch the wall

➢ the heels must remain at a distance of 5-10 cm from the base of the wall.

➢ a hand is inserted, with the palm towards the wall, in the empty space that corresponds to the lumbar curvature. Ideally, you need to feel the thickness of the hand in the space between the wall and the back.

➢ if there is too much space →lumbar curvature is too accentuated and the abdominal muscles must be toned (strengthened)

➢ if the space is too small →lumbar curvature is flattened and the lumbar paravertebral muscles must be toned

➢ the same check is performed at the level of the neck. If the distance is too great → work out is necessary to straighten the shoulders.

Move away from the wall and try to maintain the same posture even during daily activities. In order to succeed, we must follow some tips related to our daily routine.

1. KEEP YOUR BODY WEIGHT WITHIN NORMAL LIMITS. BE ACTIVE

The extra kilograms place extra stress on the spine. To keep the spine straight, a strong musculature is needed. A well-designed training plan helps the body and implicitly the spine to be in shape.

2. STRAIGHTEN OUT OFTEN

A good way to prevent posture problems is to stand up straight, tall, because bad posture is not only bad for the back but also for the internal organs, such as the lungs. Thus, breathing will be improved when the posture is correct. You will also feel better and look better, thinner. Keep your head straight and your chin raised, your shoulders pulled backwards, your knees straight and your belly sucked. Straighten so that you feel like your head is stretching towards the sky

3. BEWARE OF EXCESSIVE USE OF THE YOUR PHONE

Do you spend a lot of time on your phone? Take frequent breaks to stretch your neck. When the head tilts forward or downwards to check the phone, the cervical spine is excessively strained. To avoid overstraining the spine, raise the phone and move your eyes, not your head.

4. PAY ATTENTION TO YOUR BODY POSTURE WHEN YOU'RE DRIVING

Long drives can cause posture problems if the driving position is not correct. Thus, the seat must be pulled closer to the steering wheel and the knees slightly bent, at the same level as the hips. If the chair is not equipped with lumbar support, do not forget to put in the lumbar area a pillow or a rolled towel to provide support to the lumbar spine.

5. PAY ATTENTION TO THE POSTURE AT THE DESK

Place a small, rolled towel or a lumbar pillow behind your back to protect the natural curve of the lumbar spine. Bend the knees at a right angle and keep them at the same height or a little higher than the hips, while the legs are kept on the floor.

6. AVOID UNCOMFORTABLE SHOES

Shoes with high heels and very narrow shoes (stiletto shoes) put pressure on the knees and also push the lumbar spine forward, leading to arching of the back. This can change the way the spine aligns and can put pressure on the nerves, which causes back pain. Choose a smaller and thicker heel for everyday activities and leave shoes with high heels for special occasions.

7. CHOOSE A MATTRESS WITH A MEDIUM DEGREE OF RIGIDITY

A mattress with a medium degree of rigidity helps maintain the natural shape of the spine. Put a pillow under your head so that it is at the same level with your spine when sleeping on your back.