How can I improve my posture ?

Question

My back hurts all of the time .

Answer 1

do excercise that will stretch your back muscles and try and sit straight, find proper chairs that can support your spine well

Answer 2

Identifying good posture
Basically, having correct posture means keeping each part of the body in alignment with the neighboring parts. Proper posture keeps all parts balanced and supported. With appropriate posture (when standing) it should be possible to draw a straight line from the earlobe, through the shoulder, hip, knee, and into the middle of the ankle.

Because people find themselves in several positions throughout the day (sitting, standing, bending, stooping, and lying down) it's important to learn how to attain and keep correct posture in each position for good back support, which will result in less back pain. When moving from one position to another, the ideal situation is that one’s posture is adjusted smoothly and fluidly. After initial correction of bad posture habits, these movements tend to become automatic and require very little effort to maintain.

Identifying incorrect posture
The first step in improving posture is to identify what needs improvement by examining one’s own posture throughout the day, such as sitting in an office chair, carrying objects, or standing in line. At regular intervals during the day, take a moment to make a mental note of posture and back support. This should be done through the normal course of a day to best identify which times and positions tend to result in poor posture. Some people find it easier to ask someone else to observe their posture and make comments or suggestions.

Examples of bad posture and back support
The following are examples of common behavior and poor ergonomics that need correction to attain good posture and back support:

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Slouching with the shoulders hunched forward
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Lordosis (also called "swayback"), which is too large of an inward curve in the lower back
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Carrying something heavy on one side of the body
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Cradling a phone receiver between the neck and shoulder
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Wearing high-heeled shoes or clothes that are too tight
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Keeping the head held too high or looking down too much
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Sleeping with a mattress or pillow that doesn't provide proper back support, or in a position that compromises posture

Examples of bad posture while sitting in an office chair
The following bad habits are especially common when sitting in an office chair for long periods of time.

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Slumping forward while sitting in an office chair
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Not making use of the office chair’s lumbar back support
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Sliding forward on the seat of the office chair

Ergonomic office chairs for back support
Office work often results in poor posture and strain to the lower back. Many people work sitting in an office chair that is not properly fitted to their body and does not provide enough lower back support. One strategy is to choose an ergonomic office chair that often provides better support than a regular chair and may be more comfortable for the patient.

Take a break from sitting in an office chair
In addition, the spine is made for motion, and when sitting in any type of office chair (even an ergonomic office chair) for long periods of time, it is best to get up, stretch and move around regularly throughout the day to recharge stiff muscles.

Answer 3

Ack! I disagree. Good posture shouldn't be so complicated and difficult. You can drive yourself crazy trying to force yourself to have good posture---keeping all your body parts in certain exact positions, and so on.

Don't stress yourself. Good posture should feel easy.

It actually takes more effort to slouch than to sit naturally straight. Have you ever noticed how much easier it is to hold an umbrella up straight, than it is to let it slant off to the side and fight gravity?

When you let your posture sag, you make your body into a curved shape, and gravity tries to pull you over. But when you relax and just let your bones balance on each other, gravity helps you stay vertical, without effort.

When you're sitting, let both of your feet rest on the floor. Feel your "tailbone" rest easily and naturally on the chair. Now feel the sections of your spine balancing easily on your pelvis, like a stack of matching blocks. Then feel your head balance naturally on top of your spine.

When you're standing, you can imagine that your whole body is like a stack of blocks, just resting on top of each other. You don't have to feel any tension or fight anything; just relax and let yourself balance.

Another good way to visualize easy, natural posture is to imagine there's a string connected to the top of your head and the ceiling (or the sky!) above you. Just let the string hold you up, and feel your pelvis on the chair (sitting) or your feet on the ground (standing). No stress---just nice, balanced comfort!

If your back hurts (especially your lower back), it's probably because you've been working too hard to sit _too_ straight. Whenever I feel tension in my back, here's a yoga exercise I really enjoy. It's called the cat stretch. It not only relaxes your back, but makes it stronger by toning up your back muscles:

1. Get down on your hands and knees (preferably on a carpeted floor, rather than a hard, uncomfortable one). Let your palms lie flat on the floor.

2. Slowly inhale. As you do so, gently expand your chest and abdomen. Let your back arch slightly down, and raise your head.

3. Slowly exhale. As you do so, gently let your chest and abdoment relax. Let your back arch upward, and lower your head.

4. Repeat steps 2 and 3 several times. Go slowly; let your muscles stretch and relax. It should feel good.

Here's a picture of the two positions:

http://www.chronic-pain-haven.com/cat-pose-full.jpg

If you do this every day, your back will probably feel stronger and less tense. (For years, I had chronic lower-back pain. Since I got into the habit of doing this stretch every morning, my back has felt great!)

Having said all this, please note that I'm not a doctor, and I have no idea if you have any special medical conditions or needs! If you have any doubt about your health (or your ability to safely use any of the advice here), please see a doctor first.

Cheers, Ander

Answer 4

Physiotherapy and walk tall.

Answer 5

lot ML