Good posture prevents back and neck problems. Strong flexible muscles are required to keep the 3 spinal serves (neck, upper, lower) in balanced alignment. Poor posture can strain both muscles and ligaments making the person more prone to injuries.
Some of the common symptoms of posture problems include:
- Headache, back and neck pain.
- Caved-in appearance of the chest; hunched, slumped or rounded shoulders; lower back is curved forward excessively and abdomen protrudes.
Main causes of posture problems are poor muscles and bones due to sedentary life, sores, aching feet and certain diseases. Emotional stress and previous injuries are other factors that contribute towards poor posture.
Natural Ways To Prevent Posture Problems
- Stand with your head held over your shoulders, your chin parallel to the floor, and neck straight, shoulders shouldn’t slump and your chest, waist and hips should all line up.
- When you are standing for long periods, minimize stress on the lower back by frequently shifting your weight from one leg to another.
- Clasp your hands and press against the abdomen slowly, while you draw in the muscles, flattening them as much as possible. Maintain the position for few seconds and relax. Repeat 3 to 4 times daily.
- Choose a chair that firmly supports your lower back and has armrests too. Since you can shift some of your weight on them.
- Sit firmly at the back of the chair. Don’t lean over the table when you work, and your feet should touch the floor. Change sitting position frequently.
- If you are working on a computer make sure that you are sitting at a comfortable level.
- While driving, position your seat so that you can reach the wheel and get your foot on the break and accelerator.
- Avoid sleeping on your stomach it is better to sleep on your side with your knees bent. Whichever position you sleep-in, be sure that a pillow supports your neck in a straight position.
- Exercise regularly to tone and strengthen the muscles that are important for good posture.
- Platform shoes and high heels should be avoided.
- Obesity can give you a bad posture and affect the muscles in your back and abdomen.
How To Improve Your Posture?
- Maintain weight according to the weight height chart.
- Exercise regularly to keep your muscles strong.
- Don’t bend from your back to lift weights. Bend your knees and lift it.
- Maintain correct posture while working on your computer. Slouching will create back problems.