Guidelines to Improve Posture
By Debra Rodzinak
For those who sit all day in an office or at a desk, posture can suffer. Improving posture and being aware of ergonomics is key to maintaining a healthy back.
Warning Signs
Identification of warning signs of back pain from poor posture or ergonomics can be a sign that changes need to be made. Back pain that starts in the neck area and moves downward and is relieved after switching positions is a good indication of poor posture or poor ergonomics.
Movement
Poor posture puts extra pressure on the neck and back. Slumping and slouching can be relieved by moving around. Change positions frequently to maintain a posture that is relaxed and supported. Take frequent breaks from sitting in a chair every half hour. Stand up, walk around or stretch to allow those muscles to recover.
Align the Body
Whether standing or sitting for prolonged periods of time, distribute the weight of the body evenly. If sitting in an office chair, sit up straight and line up the ears, shoulders, and hips. Even sitting with proper posture can be tiring if held for too long. Shifting forward in an office chair to the edge of the seat while maintaining a straight back can ease sore back muscles.
Alternative Seating
Instead of sitting in an office chair, some people switch to a balance ball during portions of the day. The posture while sitting on a balance ball increases the lumbar curve due to the pelvis being gently rocked forward. This shifts the shoulders back and simulates the same posture as sitting on the edge of a chair seat.
Ergonomic Office Features
Ergonomic chairs have gained popularity in the past few years. Lumbar back supports, footrests, and adjustable back support features allow the user to have a chair that is tailor made just for their particular needs.
Backpacks, bags, and purses are also being designed with the back in mind. New types of these particular items are now being designed to minimize back strain while still being fashionable.
Computer stations that allow the user to effortlessly move from standing to sitting positions are also excellent features to include in any office.
Chiropractic Treatments
Regular chiropractic treatments that use gentle spinal adjustments keep the back properly aligned are key in maintaining a healthy back. At The Joint, the expert chiropractic team works with you to create a plan that puts you in charge. With no pesky insurance forms to fill out or appointment times to remember, improving your posture is stress-free.