It is almost undeniable that in our Internet age, more and more people are succumbing to bad posture simply because we have accustomed ourselves to soft living. This is quite evident in the way we work in front of the computer, or the way we slump on the couch while watching TV, or even the way we read a book while draped partly over the bed. Unfortunately, bad posture often leads to our spine being incorrectly aligned, making the lower lumbar area take on most of our body weight. Not only does this make us prone to back aches, but it also tires out our shoulder and neck muscles more than we would want to.
You do not really need to go to a chiropractor just to correct your bad posture. By simply adjusting small things in your life, adding a few touches here and there, you can correct the alignment of your spine easily. However, this takes a conscious effort on your part because it is far easier to switch back to our normal albeit bad posture routine than to stick to the corrective ones.
Here are some of the tips to correcting your posture.
One: take the time to perform arm stretches. If you are constantly in front of the computer, or chained throughout the day behind a desk, take the time to elongate your cramped spine by simply leaning back until you can arch you spine. Throw your head back a little as well to further elongate your spine. You lock your hands together and gently (ever so gently) pull your arms way behind your head. You will feel a gentle tug on both the outside muscles of your arms; if you feel pain, you are tugging too far or too hard. You do this only for 2 to 3 seconds at a time and gently return to your normal sitting position. Actually, after you do this brief stretch, your spine automatically shifts to the correct position. If you can maintain that position all throughout the working day, you will actually feel the difference. If not, subsequent stretches will help you achieve the correct spine alignment. Do this a couple of times a day, particularly when you feel like you are shifting back to bad posture.
Two: a mirror really helps. It does not really matter where you are working, if you can install a mirror anyplace where you can actually see how crumpled you look, you can automatically correct your stance. If you are working in the kitchen, try placing a long mirror on a wall directly opposite where you normally chop or wash dishes. If you work in an office, placing a medium sized table mirror a couple of feet where you are sitting should do the trick. If you happen to pass by any reflective surfaced walls on your way to work, try to see how you walk. By simply seeing how your spine curves in daily activities, you can correct yourself by pulling yourself taller and even arching your back a little.
Three: sleep with a pillow tucked under your knees. Let me guess… you wake up to a bad back mornings. This is quite common, but is also means that you are sleeping with bad posture. Yes, you can actually correct your spine alignment when you sleep. Instead of stuffing pillows underneath your head (which causes the base of the skull to protrude forward,) try placing two or three compact pillows under your knees and lie flat on your back while you sleep. Your head should not be more than a few inches off the mattress. This way, your shoulders remain comfortable nestled in an upright position while your lower lumbar area is slightly arched. A few nights like this may take some getting used to, but at least you won’t have to constantly re-adjust yourself to achieve correct posture.
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