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Ways to Improve Posture

Poor posture is a condition that develops over time from common, daily activities such as using computers, sitting in office chairs and standing for excessive periods of time. Though it can be controlled and managed easily, if it's not recognized and improved, it can lead to chronic back pain and may cause spinal structure damage.

  1. Make Yourself Aware

    • You need to make yourself aware of your poor posture. This begins with making connections between back pain and moments when poor posture may be its cause. If you experience a discomfort in your back, no matter how dull or sharp the pain may be, take a moment to examine how you are sitting or standing at the time. If your body is not completely straight, or you are slouched in the least, chances are it's your posture causing the pain.

    Change Positions

    • Once you have determined your posture may be the cause of your back pain, change your position. If you are sitting in an office chair or staring at your computer, get up and stretch for a few minutes. Walk around and give your back muscles a break. For those whose job requires them to sit all day, doing this every half hour is helpful in improving posture and relieving pressure from the back and neck.

    Exercise

    • Aerobic exercises such as walking and swimming are terrific for strengthening the muscles around the back. The stronger the back muscles are, the easier it becomes to improve your posture. Exercising also helps prevent injury to these muscles. Pilates is an example of an exercise that is effective for strengthening the core muscles; it can give you a stronger back as well.

    Use Props

    • Use supportive props such as office chairs with adjustable back supports, foot rests and portable lumbar back supports to help keep your back straight when sitting for any length of time. Towels and small pillows also are effective at providing the necessary support while sitting at a desk or driving. In addition, using purses and backpacks designed to decrease back strain help improve posture; the less weight you have pulling on your shoulders, the easier it is for you to stand erect.

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