Whether you sit down for long stretches of time at the office or text continuously throughout the day, poor posture can easily become a bad habit. Over time, poor posture can not only cause neck and back pain, it can accelerate the spine’s natural degenerative process. Fortunately, making small adjustments to positioning throughout the day can alleviate pain and promote a healthy spine.
The following are ways to improve your posture:
- Identify the early signs of back pain caused by poor posture and ergonomics. This type of pain often starts in the neck and travels into the back and extremities. The pain may disappear after switching positions and can often be alleviated with a new chair, new car, or even a new job.
- Maintain proper alignment while sitting and standing. Ensure that you distribute your body weight evenly to the front, back, and sides of the feet while you stand. Sit up straight and align the ears, shoulders, and hips in one vertical line.
- Get up and move around. As muscles become fatigued from holding one position, the likelihood of slumping or slouching increases. When shoulders round forward, muscles in the chest tighten. To compensate, change positions frequently and stretch every half hour for at least two minutes.
- Use props and ergonomic chairs. Supportive props can reduce the strain on your spine. Ergonomic office chairs with adjustable back support and desks that enable you to work standing decrease the stress sitting puts on the discs of the lumbar spine. If you do not have an ergonomic chair, use a footrest, portable lumbar back support, or even a towel or small pillow to support the lower back.
For information about how ultrasonic spine surgery can reverse the effects of poor posture and aging, contact SonoSpine® today!