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How to Improve Your Posture
The following list of tips on how to improve your posture is not
exhaustive. For a personal postural assessment see your physical
therapist.
- Throughout
each day, concentrate on keeping your three natural back curves in
balanced alignment.
- Keep
your weight down. Excess
weight exerts a constant forward pull on the back muscles and stretches
and weakens muscles in the abdomen.
- Avoid
staying in one position for long periods of time. Inactivity causes
muscle tension and weakness.
- Sleep
on a firm mattress and use a pillow under your head just big enough to
maintain the normal cervical (neck) curve.
- Exercise
regularly. Exercise promotes strong and flexible muscles that keep you
upright in a proper postural position.
- Protect
your back by using
good body mechanics. Bend your knees and hips when picking something up
or putting it down; carry a heavy object by using two hands and keeping
the load close to your waist.
- Wear
comfortable and well
supported shoes. Avoid continuous use of high heeled or platform shoes,
which distort the normal shape of the foot and throw the back's natural
curves out of alignment.
- Walk
with good posture: Keep
head erect with chin parallel to the ground, chest up, allow arms to
swing
naturally, and keep feet pointed in the direction you are going.
- When
sitting for long periods of time, use a lumbar support to maintain the
normal curvature in your lower back.
- If
you are having difficulty finding a pillow that supports you neck you
may benefit from a cervical roll or water pillow.
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