Maintaining proper posture when you’re sitting and standing is so important for your body’s overall health and wellbeing. Correct posture improves blood flow, helps keep the nerves healthy and supports your natural spinal alignment, plus it also helps with back and neck pain. It can be difficult to maintain a good posture, especially in today’s day and age when we spend less time on our feet and more time sitting at a desk.
Here, Martin Seeley, sleep expert and CEO of mattressnextday, shares seven steps to instantly improve your posture.
Remove heavy backpacks
Wearing heavy backpacks, especially every day can not only affect your posture, but also puts a lot of stress on your back, neck and shoulders. You may notice aches and pains in your back and shoulders, and the heaviness of the pack may also cause your shoulders and back to round over.
It’s really important that you don’t over pack any backpacks, though this can often be difficult for those who use one for work. However, if you can, try to lighten your pack and remove items you don’t really need, or invest in a backpack with adjustable straps and appropriate padding to help support spinal alignment.
Adjust your WFH space
If you have a job which requires you to sit at a desk, it is imperative that you ensure your space is suitable and promotes healthy posture and spinal alignments. A few things to make sure of is that your chair is an ergonomic office chair, as these help to support your posture and are less likely to give you back aches.
Your screen should be at eye level, and not above or below, as in this case you are straining your neck and altering your normal posture. You should also ensure your desk and keyboard are at the right height for your body and match with your seat.
Invest in a supportive mattress
Another way to help promote proper posture is by investing in a supporting, foam mattress. How you sleep has a huge impact on your overall health and wellbeing, not to mention helping with your spinal alignment and posture. The wrong mattress and pillows can actually promote bad spinal alignment and increase chances of head, neck and back pain.
There are many memory foam mattresses that can promote good and proper posture, and also help you to get a better, more comfortable sleep.
Try restorative yoga
Yoga is another way to promote good posture – not only is it fantastic for your overall fitness, mental health and flexibility, it can also promote good alignment and can allow you to remain in good posture for the rest of your day. The foundations of yoga practice is stretching and opening up your body, and this can offer a number of benefits to your posture, stance and alignment.
Restorative yoga may be a good type of class to go for as these actually focus on moves that help with posture and also if you suffer with back pain, bad posture or other spinal alignment issues.
Remain mindful of your posture
Most people go through life not realising they have bad posture, as often having bad posture doesn’t necessarily mean you are in pain. In fact, some people say that trying to keep good posture can actually feel uncomfortable. But this is because our backs are naturally round and so it feels the most comfortable to sit hunched, but this is doing your back no favours.
Try and remain mindful of your posture by setting yourself some day to day reminders, whether that’s adding a post it note to your screen simply saying ‘Posture!’ or setting yourself challenges to remain in good posture daily.
Go on a walk
Walking is one of the best ways to promote a healthy posture, and is also fantastic for our overall health and wellbeing. Walking as much as you can each day is the best way to maintain a good posture, spinal alignment and to keep the body active. If you can, try to go on one walk a day, whether that’s walking to and from work, having a lunchtime walk or just taking regular breaks from your screen and walking around your house – this will do wonders for your posture and spine.
Switch seating positions often
If you work in a job which requires you to sit, you should make sure that you are switching up seating positions regularly so your body doesn’t become slumped or crumpled up in the same position for too long. You should also avoid crossing your legs when sitting if you can. It might be a good idea to try a standing desk, research has shown that these are the best way to work as not only do they promote good posture, but they also reduce your risk of obesity, developing heart disease and can also promote productivity and boost mood.
