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Posture Tips


Following is a list of posture tips. This list is not exhaustive. For a personal postural assessment see your physical therapist.

Tips for a healthy spine:
  • 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: Tip - 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.
The above posture tips are for general information purposes and are intended for those without pathology. If you are suffering from pain or dysfunction see your physical therapist for individualized recommendations.

More Information about Posture
Do a check on your posture.
Here are some ball exercises for posture.
What is posture?
Improve your posture with stretching.
More exercises for posture.

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