Great posture is something we all aspire to, but let's be honest, not everyone knows how to achieve it. With a few consistent habits, you can significantly enhance your posture.
Follow a workout routine
A brisk 20-minute jog daily, combined with fundamental stretching exercises, can aid in maintaining your posture. Research indicates that regular physical activity enhances trunk stability, which is essential for optimal posture and can prevent issues like low back pain (LBP) when performed correctly [1]. Just be cautious not to push yourself too hard; overdoing it may lead to injury.
Organize your workspace
If you work at a desk, ensure your setup is ergonomically sound. Your chair and table should be arranged to support your back properly, as a poorly organized workspace can exacerbate musculoskeletal issues and contribute to poor posture over time [3].
Learn to breathe correctly
Utilizing your diaphragm effectively can facilitate easier breathing. Proper diaphragmatic function is crucial for maintaining trunk stability, which is often compromised in individuals with back pain [2]. Just remember to sit or stand in a manner that allows your diaphragm to function optimally.
Be mindful of your posture at all times
Whether you're sleeping or driving, maintaining the correct posture is essential. Choose a supportive pillow and adjust your driving seat for comfort, as these small adjustments can significantly impact your spinal alignment and overall posture.
Sit with your back at a 135-degree angle
This angle helps your back relax and reduces strain, promoting a more upright posture. Studies have shown that proper seating angles can alleviate discomfort and prevent the development of chronic postural issues [5].
Hold your phone correctly
Looking down at your mobile device or laptop can strain your neck. Position your screens at eye level to avoid undue neck flexion, which can lead to discomfort and exacerbate poor posture over time.
Understand proper posture
When standing, keep your feet shoulder-width apart, your back and hips straight, and allow your shoulders to rest slightly back. This alignment optimizes spinal function and can help prevent low back pain, which is often associated with poor postural habits [4].
If you have any concerns about your posture, consider reaching out for an online doctor consultation. You can easily chat with a doctor or even talk to an online AI doctor for personalized advice on improving your posture!
References:
- Kong Inyoung. The effect of the diaphragm stretching technique in the diaphragm contraction rate and trunk muscle activity in back pain patients.. PubMed. 2023.
- Maryam Ziaeifar, Javad Sarrafzadeh, Shohreh Noorizadeh Dehkordi, Amir Massoud Arab, Hamidreza Haghighatkhah, Alieh Zendehdel Jadehkenari. Diaphragm thickness, thickness change, and excursion in subjects with and without nonspecific low back pain using B-mode and M-mode ultrasonography.. PubMed. 2022.
- Yu-Tzu Chang, Yi-Ju Chen, Chinyu Ho, Chienyu Yeh, Cheng-Jung Huang, Jason Jiunshiou Lee. Development and Validation of a Visualized Posture Risk Assessment Questionnaire for Low Back Pain in Daily Activities: A Study in Taiwan.. PubMed. 2024.
- Wenwu Xiao, Fuming Zheng, Ke Dong, Zhuangfu Wang, Yao Zu, Chuhuai Wang. Ultrasonography Comparison of Diaphragm Morphological Structure and Function in Young and Middle-Aged Subjects with and without Non-Specific Chronic Low Back Pain: A Case-Control Study.. PubMed. 2022.
- Kyoung Hyeon Cha, Seung Mi Yeo, Ju-Hyun Son, Young-Joon Kim, Chang-Hyung Lee. The intra- and inter-rater reliability of measuring trunk coronal asymmetry by adjusting positioning variability: A prospective study.. PubMed. 2023.