Keeping a good posture will help you improve your image and feel more confident. It will also help you avoid back pain, poor blood circulation, and a few other health issues.
But how can you straighten up your posture day after day? Sitting properly and standing up straight are several good posture tips to develop, but there are many other tasks and activities that you can do as well. These 10 good posture tips and tricks will show you how to get rid of back pain:
1. Think about your motivation
To improve your posture, it needs to become a habit for you to sit properly, and to stand up straight. The best way to create a new habit is to have a good motivation behind it.
Start by asking yourself why you want to have a good posture. Is it because you want to improve your overall health? Is it because you want to appear more confident at work?
2. Set a few reminders
Now that you know why improving your posture matters to you, set a few reminders to check on your posture during the day. Even with the best intentions, it can be easy to forget.
You can put up a few post-it notes around your home, or set an alarm on your watch or on your phone. When your eyes fall on a post-it, or when the alarm rings, check your posture and correct it!
3. Get a good office chair
Your seating arrangement plays an important part in good posture. Improving your posture will not be easy if you are always sitting on a cheap office chair that doesn’t support your back. If your office chair is old, it’s time to invest in a new one.
The right chair should have a firm back cushion. Don’t hesitate to try a few different models at the store before you find the one that works for you.
4. Sit properly when you are at your desk
Even a quality office chair will not keep you from slouching if you don’t make some effort. Improving the way you sit and the way you position your body are good posture tips to remember. Sit at the edge of your chair, so your back will be pressed against the back of the chair. Place a small lumbar cushion at the middle of your back if you need to.
Make sure to bend your knees at a right angle, and to put your feet flat on the floor. Try not to cross your legs.
5. Straighten up
Improving your posture means you need to straighten up your back… but not too much! Trying to keep your back fully straight at all times will be exhausting, and it can even end up putting a strain on the muscles of your back.
Stand tall, hold your head straight and tuck in your chin, but keep in mind that your spine has two natural curves: one at the back of your neck, and one at the base of your spine.
6. Keep your head and spine aligned
A good way to improve your posture without keeping your back too straight is to imagine that your head is being held by a string attached to the ceiling.
Try to keep your head and your neck aligned with that string, and relax the rest of your body. This simple tip should help you keep your spine in the right position.
7. Ground both of your feet on the floor
Keeping both of your feet grounded on the floor can help you improve your posture. Whether you are standing up or sitting, keep your feet flat on the floor.
It will help keep your upper body straight, as opposed to resting your body weight on only one of your feet. If you have this habit, set a reminder to rest your weight on both your feet.
8. Do the right exercises
Stretches, sit-ups, pilates and yoga can help strengthen your back, so they can be good exercises to add to your schedule.
Strong core muscles will make it easier to support your spine, so don’t hesitate to design a workout that will help you reinforce and tone your body for an improved posture. If you are unsure of what exercises to do, consult with a physiotherapist and ask for their advice.
9. Get a good mattress and pillow
After a long day, you need a good night of sleep. If waking up with a painful back or neck is part of your life, you should invest in a good mattress and a good pillow.
The right mattress should be firm enough to support your body. A mattress that is too soft will not help you keep a good posture. As for your pillow, it should keep your head aligned with your spine.
10. Get a massage
Finally, if your neck, your shoulders and your back are feeling stiff, you should consider getting a massage from a professional massage therapist.
It will help loosen up your joints and your tense muscles, which will provide you with some relief, and make it easier for you to adjust your posture. With time, efforts and commitment, you will be able to achieve, and to keep a good posture.