4 Ways to Improve Your Posture

Poor posture: most of us have it, few of us understand exactly how damaging it can be to our overall health. According to Harvard Medical School, poor posture can lead to everything from back and neck conditions to incontinence, constipation, heartburn, and slowed digestion. 

Surprising? It is for most people.

When you think about it, though, the spine acts as the foundation of the human body. Home to some of our most critical neural pathways, it’s not a surprise that jamming our spines into unnatural shapes or slouching for 9 hours a day can create some serious problems.

Don’t worry, though. It doesn’t have to be your reality.

Here’s a breakdown on how to improve your posture and avoid the dangerous health conditions that come with slouching. 

The Definition of Posture

Most of us understand, anecdotally, what posture is. If you’ve ever wondered how the pros define either, though, here’s your answer, from the American Chiropractic Association (ACA):

“Posture is the position in which we hold our bodies while standing, sitting, or lying down. Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Without posture and the muscles that control it, we would fall to the ground.”

In our everyday lives, most of us don’t overthink about our posture. As such, we neglect it, allowing the muscle groups that are primarily responsible for it to go unused and atrophy in the process. While this can make it harder to develop good posture and it’s still far from impossible.

Why Bad Posture is so Damaging

Slouching: it might seem inconsequential, but it has some surprising health effects. First of all, slouching puts excess stress on your spine. It also strains your bones, muscles, and joints, and makes it more difficult for you to hold your body in the correct position.

As it turns out, bad posture isn’t just bad for your spine – it also does a number on your internal organs. Constant slumping smashes your internal organs together, making it harder for your lungs and intensities to do their jobs optimally. Over time, that can impact your digestive function and make it difficult for your body to get enough air when you breathe. 

How to Improve Your Posture: 4 Chiropractor-Approved Recommendations

Want to look better in pictures? Get rid of that persistent pain in your lower back? Feel better and more active every day? Try these simple posture-improving tips:

1. Practice Some Light Yoga

If you’ve been sitting all slumped-up for a few years, the first step in improving your posture is training your spine to fit into new shapes. With this in mind, incorporate some simple yoga poses into your daily life. Child’s pose, for example, is a great place to start. To get into child’s pose, follow this step-by-step:

  1. Sit on your shins with your knees pressed together gently and the insides of your big toes touching. Splay your heels to the side slightly to alleviate strain on the knees.  
  2. Lengthen your back, keeping your spine straight, and fold forward at the hips, extending your hands in front of you, palms down.
  3. Sink your hips back down toward your feet. If you need extra support or this motion creates pain, place a pillow or a folded blanket between your hips and your calves.
  4. Place your forehead on the floor. Alternately, you can turn your head to one side, resting your cheek on the ground. 
  5. Breathe deeply, drawing breath into the back body and chest. 
  6. Hold this pose for five minutes or as long as you are comfortable. 

This pose lengthens your spine, undoes some of the jams lousy posture may have created, stretches your hamstrings and glutes, and releases tension along the neck and lower back. 

Forward fold is another great yoga pose to adopt. To complete this pose, stand upright with your big toes touching and your heels separated slightly. With your hands on your hips, hinge forward at the hips, releasing your hands down toward the floor. Don’t worry if they don’t touch the floor yet – they will eventually. Keep your back straight, bend your knees slightly, and relax at your hip joints. Stay in this pose for 5-10 breaths to allow your spine to relax fully. 

2. Fix Your Desk Posture

Our desks are a virtual minefield for our posture. Between improperly-aligned computers, low-quality chairs, and common workday fatigue, most of us harm our spines while we work all day. To avoid this, make sure your desk setup is as ergonomic as possible. Here are some tips:

  • Adjust your chair so you can sit upright with your feet flat on the floor and your back and shoulders against the back of the chair
  • Invest in a computer stand to raise your computer screen to eye-level, if it’s not already there
  • Use a headset to avoid holding your phone between your shoulder and ear as you type

3. Wear Supportive Shoes

Heels might look great, but they should be used sparingly. Because heeled shoes thrust the base of your spine forward, they create an unnatural arch in your back, harming your posture and leading to complications. Instead, wear supportive, low-heeled shoes with plenty of arch support. Ask your chiropractor for some recommendations, if you’re not sure where to turn.

4. Get Enough Exercise

One of the best ways to improve your posture? Improve and enhance the muscle groups responsible for it. Well-designed workout plans, which focus on incorporating cardio and strength training, with a focus on the back, core, and legs, will help your spine feel great for years to come. 

Better Posture Starts Here

If you’re concerned about improving your posture, these four tips are an excellent place to start. By improving your environment, focusing on making your body stronger, and wearing shoes that support your spine, you can enhance your posture and feel better every day.

 

Need some additional support to improve your posture? Contact our office and book your first chiropractic appointment today. 

Dr Sam is a National Board Certified Doctor of Chiropractic and a Longtime resident of Northeast Arkansas. He graduated from Logan College of Chiropractic in 1995 and moved back to Jonesboro to serve the community in both his clinic and by becoming a community activist.

He is deeply involved in the Jonesboro Lions Club and with the Jonesboro Chamber of Commerce Community Outreach Program.

Dr Sam specializes in helping his patients treat their headaches and low back pain through the use of Chiropractic care as well as home management.

Share your thoughts

723 Replies to “4 Ways to Improve Your Posture”

  1. Thanks for a marvelous posting! I genuinely enjoyed reading it, you’re a great
    author. I will remember to bookmark your blog and definitely will come back later in life.
    I want to encourage that you continue your great writing, have a nice afternoon!

  2. My brother recommended I might like this website. He was entirely right.

    This post actually made my day. You cann’t imagine simply how much time I had spent for this information! Thanks!

  3. Your way of describing the whole thing in this post is actually
    pleasant, every one be able to without difficulty understand it, Thanks a lot.

  4. Yesterday, while I was at work, my cousin stole my iphone
    and tested to see if it can survive a twenty five foot drop, just so she can be a youtube sensation. My iPad is now destroyed and she has 83 views.
    I know this is completely off topic but I had to
    share it with someone!

  5. This is the perfect webpage for everyone who hopes to understand this topic.
    You understand so much its almost hard to argue with
    you (not that I actually would want to?HaHa). You certainly put
    a new spin on a subject that’s been discussed for many years.
    Excellent stuff, just excellent!

    my web blog: Unique Body Keto Review

  6. Your style is so unique compared to other people I’ve read stuff from.

    Thanks for posting when you’ve got the opportunity, Guess I
    will just bookmark this site.

  7. Thank you for being the mentor on this issue.

    My partner and i enjoyed your current article greatly and most of all cherished how you really handled
    the areas I widely known as controversial. You happen to be always really
    kind to readers like me and assist me to in my life.

    Thank you.

    My website: Rhino Spark Review

  8. It is perfect time to make some plans for the future and
    it’s time to be happy. I have read this post and if I could I desire to suggest you
    few interesting things or suggestions. Maybe you can write next articles referring to this article.
    I wish to read even more things about it!

    Visit my blog ViagRx Review

  9. I just couldn’t leave your web site before suggesting that
    I really enjoyed the standard info a person supply on your visitors?

    Is gonna be again steadily in order to check out new
    posts

  10. I must express thanks to the writer just for bailing me out of this trouble.

    As a result of checking through the world-wide-web
    and obtaining thoughts that were not helpful, I thought my entire life was done.
    Living minus the strategies to the problems you’ve fixed as a result of your main report is a serious case, and
    those that would have badly affected my
    career if I hadn’t come across your website. That capability and kindness in dealing with every aspect was
    helpful. I’m not sure what I would’ve done if I hadn’t discovered such a subject like
    this. It’s possible to at this moment look forward to my future.
    Thank you very much for the reliable and effective guide.
    I will not be reluctant to suggest the blog to anyone who wants and needs guidance about this problem.

    Have a look at my web site … BodyCore Keto Review

  11. Great site. Lots of helpful information here. I’m sending
    it to several pals ans additionally sharing in delicious.

    And obviously, thank you on your effort!

    Feel free to surf to my web page Tawanna

  12. I do consider all of the ideas you’ve introduced for your post.
    They’re really convincing and can certainly work.

    Nonetheless, the posts are very short for newbies.
    May you please lengthen them a little from next time?
    Thank you for the post.

  13. I’ve been exploring for a little bit for any high quality articles or blog posts on this sort
    of area . Exploring in Yahoo I at last stumbled upon this
    web site. Studying this info So i am happy to convey that I have
    a very excellent uncanny feeling I discovered exactly what I needed.
    I so much indisputably will make sure to do not put out of your mind this website and give it a glance regularly.

  14. Does your blog have a contact page? I’m having trouble
    locating it but, I’d like to shoot you an email. I’ve got
    some recommendations for your blog you might be interested in hearing.
    Either way, great blog and I look forward to seeing it improve over time.

  15. I not to mention my guys were actually studying
    the good guidelines on the website and so unexpectedly got an awful feeling I never thanked the blog owner for those tips.
    All of the ladies were definitely absolutely excited to see them and have in effect in truth been tapping into these things.

    Many thanks for genuinely considerably kind and then for getting this sort of awesome tips most
    people are really desirous to be informed on. Our honest regret
    for not saying thanks to earlier.

    my web blog – Total Pure CBD Reviews

  16. Hello There. I discovered your blog the usage of msn. This is a really neatly written article.
    I’ll make sure to bookmark it and come back to read more of your useful information. Thank you for the post.
    I’ll certainly return.

  17. This is the right webpage for everyone who hopes to
    find out about this topic. You understand a whole lot its almost hard to argue with you (not that I actually would want to…HaHa).
    You definitely put a new spin on a topic that’s been written about for decades.
    Excellent stuff, just excellent!

  18. Hello! I could have sworn I’ve been to your blog before but after browsing
    through a few of the articles I realized it’s new to me.
    Anyways, I’m definitely pleased I came across it and I’ll
    be book-marking it and checking back regularly!

  19. My developer is trying to persuade me to move to .net from PHP.
    I have always disliked the idea because of the expenses.
    But he’s tryiong none the less. I’ve been using Movable-type on a
    variety of websites for about a year and am anxious about
    switching to another platform. I have heard good things about blogengine.net.
    Is there a way I can import all my wordpress posts into it?
    Any help would be really appreciated!

  20. It is perfect time to make some plans for the future and it’s time to be happy.
    I’ve read this post and if I could I wish to suggest you some interesting things
    or suggestions. Perhaps you can write next articles referring to this
    article. I want to read more things about it!

  21. My coder is trying to persuade me to move to .net from
    PHP. I have always disliked the idea because of the costs.
    But he’s tryiong none the less. I’ve been using WordPress on a variety of websites
    for about a year and am concerned about switching to another platform.

    I have heard good things about blogengine.net.
    Is there a way I can transfer all my wordpress
    posts into it? Any help would be greatly appreciated!

  22. Excellent goods from you, man. I have take into account your stuff previous to and you are simply extremely magnificent.
    I actually like what you have acquired right here, certainly like what you’re stating and the best way by which
    you say it. You are making it enjoyable and you continue to take care of to stay it smart.
    I cant wait to learn much more from you. That is really a tremendous web site.
    asmr https://app.gumroad.com/asmr2021/p/best-asmr-online asmr

  23. sakarya seo When you begin your business online, your first step for success should be, training yourself on the top internet marketing techniques, in order to get your business noticed. Knowing how to market your business online is very important to your bottom line. To jumpstart your business, here are some top tips that are sure to help move the revenue needle.