If you’re suffering from lower back or neck pain, it could be due to your posture. It’s time to break bad habits…
We all slouch once in a while, but when bad posture habits become the norm, you need to start making lifestyle changes.
Simple things such as how you sit or speak on the phone can all contribute to poor posture – leaving you tired, achy and out of shape. It’s time to tweak those repetitive movements and make bad posture a thing of the past.
Stop balancing the phone on your shoulder
Multi taskers are experts at chatting on the phone while carrying out everyday chores. The shoulder acts as a resting platform, freeing the hands for business as usual, whether that’s ironing, feeding the baby or typing on a computer.
However, balancing the phone between your ear and shoulder is a dangerous move. It hits the neck muscles hardest, shortening them on one side while stretching the other. This creates an imbalance, causing stiffness and pain
in the shoulders and upper back.
Our advice? Go hands free, or get into the habit of holding the phone correctly. Quick stretches can also help – try lowering your ear to your shoulder, holding for ten seconds and repeating on the other side.
Stop slouching
Slouching during long days at the office weakens core muscles and
puts incredible pressure on the lower back. Sitting upright at your desk requires extra effort, but your body needs the support.
Adjust your seat so that your eyes are level with the top of your computer screen, arms are parallel to the floor and your shoulders are down. Make sure your back is straight against your chair too – try using a pillow for back support. Bridging and planking exercises are also a great way to strengthen the muscles that suffer from slouching.
Stop crossing your legs
It feels natural and comfortable to sit cross-legged but try not to. Not only is it bad for circulation, it also puts pressure on the lower back and forces you to slouch, causing unnecessary pain. Instead, learn to sit correctly, with your back straight in the chair, feet flat on the floor and shoulders relaxed.
Stop wearing high heels
Ladies, your favourite heels may look fabulous, but your back and legs won’t appreciate them. The extra height forces your feet to point downwards, putting increased pressure on your forefoot. This in turn effects your spinal alignment, as your body adjusts to the changes and works to stay balanced, which isn’t natural.
Sky-high heels are fine every now and then, and make a woman feel more confident. But refrain from wearing them everyday as it can impact the natural curve of your back. Switch to flats from time to time, for your posture’s sake.
Stop hunching your back
Text addicts, avoid hunching your back when using your phone. Same goes for the office; when we’re not slouching in our seats, we’re hunched over the keyboard. This urge to repeatedly lean forward can result in neck and shoulder problems, including kyphosis – a condition in which the shoulders become rounded due to bad posture.
If you feel like the curvature of your back is being affected by the way that you sit, start doing strengthening exercises. Gently tuck your chin into your chest to lengthen your neck. Chest stretches are also an excellent means of building muscle and relieving tension within the shoulders. Stand or sit straight, clasp both hands behind you and extend your arms back as you gently push your chest forward. Hold for 30 seconds.
Start exercising
Strengthening certain muscles will help you maintain good posture. Concentrate on core exercises that work the abdominal muscles and strengthen the lower back. Take inspiration from yoga and Pilates with slow, controlled stretches. Sit ups are the perfect means of sculpting killer abs, while also working the obliques, the muscles that make up a six-pack.
Lie on your back, knees bent, hands behind your head. Slowly raise your upper body off the floor, letting your tummy, not neck, do all the work. Hold and repeat four times. Other exercises to try include shoulder stretches, lunges and practising standing tall.
Start taking before and after photos
If you’re dedicated to improving your posture, try taking before and after pictures. By photographing your natural stance, you can really put your posture under the spotlight and pinpoint the areas you need to work on. Why not take it a step further and video your walk? Looking at your postural habits in black and white can be incredibly eye opening.
Try out new posture-enhancing exercises and take ‘after’ photos to keep track of your progress. They act as a great reminder if you need prompting to sit correctly too.
Start wearing backpacks
If you’re guilty of carrying a heavy handbag everywhere you go, you may be suffering from ‘Poshitis’. Inspired by the former Spice Girl Victoria Beckham ‘Poshitis’ is the action of carrying an overweight, oversized handbag in the crook of your elbow. Beckham is regularly photographed like this, much to the concern of the medical world.
Physiotherapists regularly warn us that 10kg handbags can cause repetitive injury and pain in the shoulder and neck. Keep your posture in check by investing in lighter backpacks with two straps. Be sure to carry them correctly, with the straps on both shoulders. This way, the weight is evenly distributed.
Start sleeping well
Simple steps in the bedroom can help reduce back pain and leave you standing tall. Opt for a firm mattress. Unlike softer beds, they offer essential support. Try to sleep on your side with either a pillow between bent knees or underneath, as this helps to align the body.
