“Stand up straight, even if it hurts.” That sentence has been engrained in me by my chiropractor ever since I started on my healing journey, and it will be forever etched in my brain. It took me a while to correct my postural issues, but now that I’ve corrected them, I really can’t imagine living any other way. Although it took time, but now, it’s actually harder for me NOT to stand up straight.
Long-standing postural problems will typically take longer to address than short-lived ones, as often the joints have adapted to long-standing poor posture. The good news is, however, is simply just being aware that your posture needs correcting is half the battle. And with some practice and persistence, the correct posture for standing, sitting, and lying down will gradually replace your old postural habits.
This, in turn, will help you adopt a healthier body position that places the least strain on supporting muscles and ligaments during movement and weight-bearing activities, which in turn, helps prevent and correct back issues. So what are some general guidelines and tips for maintaining proper posture? Check out my Posture 101 tips below:
Sitting:
- Keep your feet on the floor or on a footrest.
- Avoid crossing your legs.
- Maintain a small gap between the back of your knees, and the front of your seat.
- Keep knees at or below hip level.
- Adjust the backrest of your chair to support your low and mid-back and/or use a supportive back pillow.
- Get up at least every hour to move around.
Standing:
- Bear your weight primarily on the balls of your feet.
- Keep your knees slightly bent and feet shoulder-width apart.
- Stand straight and tall with your shoulders pulled backward.
- Suck your tummy in at all times.
- Keep your head level by keeping earlobes in line with your shoulders
Lying Down:
- Find the right mattress—while a firmer mattress is generally recommended, you will need to test out what works for you, and be open to the possibility of making the proper investment in a high-quality mattress. This is worth every penny spent. Start saving now, and reap the benefits for years to come.
- Avoid sleeping on your stomach.
- Be a pro at sleeping on your side or back—if you sleep on your side, place a pillow between your legs. If you sleep on your back, place a pillow under your knees. If you alternate between both (like me!), that extra pillow will just have to do double duty!
Just wait and see… with a little bit of practice and persistence, you’ll find that learning and maintaining a healthier body position will not only help reduce your risk of injury, but also will become second nature!
You’ve got this, and I’ve got your back (no pun intended)!
Xo,
Christa D.