8 Pro-Tips for Improving Your Posture and Why it Matters

Your posture is the position your body naturally takes when you’re standing, sitting, or lying down. You have “good” or “proper” posture when your body is in correct alignment and you’re using the right balance of muscle tension to keep you upright. 

Ideally, you want your ears aligned to your shoulders, chin parallel to the floor, shoulders even, neutral spine, abdominal muscles braced, hips even, knees even and straight, and body weight evenly distributed. 

This proper alignment provides better breathing, fewer headaches, improved mood, boosted bone and joint health, and optimal spine and neck health. 

Because good posture is so good for you, our chiropractic team at Anodyne Pain and Wellness Solutions in Newark, Delaware, wants to offer some tips on how to improve your posture for long-term health benefits.

1. Avoid slouching at your desk

One of the easiest places to have poor posture is at your desk. It can feel comfortable to slouch and swivel around in your office chair. However, this is bad for your spine and neck and their alignment. Instead, sit all the way back in your chair, place a cushion to protect your spine, and keep your knees bent and your feet flat on the floor.

2. Beware of tech neck

Many of us spend a lot of our day bent over, scrolling on a phone or tablet screen. However, this slumped posture can be incredibly straining on your neck and upper spine. So, as you scroll or watch videos on a smaller screen, bring the screen to you rather than your neck to it.

3. Watch your driving

During a long drive, it can feel relaxing and a lot more comfortable to recline. But, it’s not great for your posture. So, even though it’s not nearly as comfy, make sure to sit up straight and try not to lock your knees. Keep them bent and even with your hips and don’t forget a cushion for back support.

4. Make practical shoe choices

While high heels are a great fashion choice, they aren't an optimal choice for great posture. Pointed high heels thrust your spine up and cause overarching in your back along with nerve pressure and back pain. We recommend wearing flat shoes with plenty of cushion for everyday wear and saving the high heels for special occasions only.

5. Choose the right mattress and pillows

Whenever you take a nap or go to sleep for the night, choose a firm mattress rather than a soft and squishy one. A firm mattress is going to support the natural curve of your spine and help with posture support. 

If you’re a side sleeper, bend your knees slightly without pulling them up to your chest and sleep on a pillow that keeps your head level with your spine. For a stomach or back sleeping position, choose a flat pillow over a thick one to keep your neck from overextending.

6. Don’t forget to stretch

Stopping to stretch every so often is a great way to relieve tension in your neck and back muscles. This tension can keep you from good posture, so stretching out those muscles is a great way to relax. 

Try stretching for 10 minutes a day. You can relax your neck muscles by gently rolling your head front to back and side to side.

7. Exercise and strengthen your core

Carrying extra weight around your belly can put added stress on your spine and weak abdominal muscles can keep you from sitting and standing up straight. Pilates, yoga, and tai chi are great exercise regimes that can strengthen both your back and stomach muscles through low impact. 

8. Reset your back

A stiff back is another factor that can keep you from good posture and proper alignment. Try resetting your back by lying flat on the floor with no cushion or support underneath you. Relax in this position for about 2-3 minutes to allow your body to go back to its natural resting position.

For more tips on proper posture, call our office at 302-208-5589 or schedule an appointment online.