5 Ways to Correct Posture

If you’re already having back pain, it is time to see one of our professionals at Texas Spine and Sports Therapy Center. However, if you just feel tired of slouching at your computer each day or straining your neck looking down at your phone, there are things you can do at home to try and correct your posture before you develop an injury and pain. Keep reading to learn about ways you can try to correct your posture on your own — plus how we can help. 

Understanding Posture

To put it shortly, your posture is how you hold your body up. MedlinePlus explains that there are two types of posture:

1. Dynamic posture: which is how you hold yourself up when you are moving, like when you are walking, running, or bending over to pick something up off the ground. 
2. Static posture: which is how you hold yourself when you are not moving, such as when you are sitting, standing, or laying down to sleep. 

Regardless of the type, it’s important that you have good posture at all times for the health of your neck, spine, and overall body. MedlinePlus details that the key to good posture is the position of your spine. The spine has three natural curves at the neck, mid back, and low back. Having correct posture means you maintain these curves, but not increase them. Your head should be above your shoulders, and your shoulders should be placed over the hips. 

Signs of Poor Posture

If you have regular occurring back or neck pain, that could be an indicator that you have poor posture. Further symptoms that could mean you have bad posture include:

• Rounded shoulders
• Potbelly
• Bent knees when standing or walking
• Head that leans forward or backward
• Body aches and pains
• Muscle fatigue
• Headaches 

5 Ways to Correct Posture

1. Watch how you sleep 

You might not think much about your posture at night, however, how you sleep could be affecting how your body holds itself. Ideally, you should try to sleep flat on your back. When you sleep on your side or stomach, you are putting strain on your neck and spine that could be contributing to your back pain and poor posture. 

For further help with your spine’s alignment, try placing a pillow under your knees when laying on your back to help further support the natural curves of the body. 

2. Step away from the screens 

We often get busy at work or scrolling on social media once we get home, however, make it a point to step away from the screen at least once every hour to give your neck a rest. A common ailment hitting our population is a condition known as ‘tech neck’ which is where people are suffering from neck pain due to looking down at cell phones, laptops, and other technology throughout the day. To help your posture, try to limit your screen time when you can. If you are able, try to take a 5 to 10 minute break each hour to move around and gently stretch your neck.

3. Exercise 

One of the most important things you can do for your spine is to keep it healthy by working out. Strengthening the postural muscles will help you be able to properly hold your body up while you are doing everyday things like going to the store or playing a game with your kids. 

If you are new to exercising, start slow to not hurt yourself and overdo it. A good place to begin is by trying gentle stretches that will help open up your posture and get those muscles ready for strength training later on. 

4. Ergonomics 

How you sit at your desk affects your body. If you work in an office at a computer for upwards of 8 hours a day, you need to have good workplace ergonomics. Mayo Clinic explains that workstation ergonomics should include you sitting with:

• Your computer monitor at an arm’s-length away from you
• Both feet on the ground in a chair where you can adjust the height, making sure your knees are level with your hips
• Your wrists straight, and hands at or slightly below elbow level 

5. Egoscue Therapy 

If you find that your posture needs more help than what you can provide yourself alone, see our team at Texas Spine and Sports Therapy for Egoscue therapy. This therapy, also known as postural therapy, is used to determine your posture and then create you a personalized series of exercises and stretches that will help you correct posture, restore balance, and maintain your results. 

Make an Appointment with Texas Spine and Sports Therapy

If you’re having neck or back pain that you believe is caused due to poor posture, make an appointment to come by Texas Spine and Sports Therapy Center. Call us today at (512)-806-0015.