If your shoulders are sore and your back hurts, it might be your poor posture! Here are some tips on how to improve your posture and prevent back and shoulder pain.
Keep your weight on the ball of your feet with your knees slightly bent and feet shoulder-width apart. Your arms should hang naturally at your side with your shoulders back. Keep your stomach tucked in.
If you must stand for long periods of time, shift your weight from the toes on one foot to the other.
Since many people work in front of a computer, it's essential to work on improved posture to reduce muscle strain and pain. Follow these tips to improve posture while seated.
Keep your feet flat on the floor in front of you. Do not cross your legs. Keep a small gap between the backs of your knees and the front of your seat. Your knees should not be higher than your hips.
Backrests on chairs should provide support at low or mid-back. Keep your forearms parallel to the ground when resting on the table or desk in front of you. Adjust the chair or table height to allow this with relaxed shoulders.
You can check your posture by paying attention to the location of your ears. They should be aligned with your shoulders, not forward or back.
Finally, remember to change positions frequently. This reduces pressure on your neck and back from sitting in the same position for too long. If you sit for work or school, try to stretch, stand or walk for a few minutes every two hours.
Although most people think of posture as something that matters only when awake, the position you sleep in can also be considered bad posture that is unhealthy. Everyone has different comfort levels, so finding the right mattress and pillow for you is important. We also advise against sleeping on your stomach to promote healthy posture. Place a pillow between your legs if you are a side sleeper or beneath your knees if you sleep on your back to promote healthy posture.
As you get in the habit of checking your posture, it will become easier. Improving your posture can help you sit more comfortably and sleep better.
Chiropractic services may help to alleviate discomfort due to poor posture. Contact Kosak Chiropractic and Acupuncture in Omaha, Nebraska at (402) 964-0300 to schedule an appointment today.