Tips to improve your posture in 2024

1. Ergonomic Adjustments:

• Workspace Setup: Ensure your workspace (desk, chair, computer) is ergonomically friendly. Your computer screen should be at eye level, your chair should support your lower back, and your feet should be flat on the floor.
• Proper Lifting: When lifting objects, use proper techniques to avoid straining your back. Try and use good technique and try and keep the heaviest objects as close to you chest/spine as possible.
• Sleeping Position: Your mattress and pillow should support the natural curve of your spine. Avoid sleeping on your stomach, as it can strain your neck and back.

** The biggest issue patients have is stagnation. Yes, stagnation. With all the above points they can be trumped by changing position as often as needed and getting up to move about. Movement is king and motion is lotion.

2. Exercise and Stretching:

• Core Strengthening: A strong core supports good posture. Exercises like planks, bridges, and abdominal crunches can help, although I would argue that there is an over-emphasis on core strengthening, you have to appreciate that all exercises no matter what that is will work the “core” for example you cant run around and play a game of football and soccer without working the core muscles.
• Back Strengthening: Exercises targeting the back muscles, such as rows and lat pulldowns, can improve posture by strengthening the muscles that support your spine.
• Stretching: Regularly stretch tight muscles, especially in the chest, shoulders, and hips. Yoga and Pilates can be particularly beneficial to work on functional movement and breath work.

3. Postural Awareness:

• Mindfulness: Throughout the day, check in with your posture. Are your shoulders rolled forward? Is your head jutting forward? Correct these habits consciously and move!
• Shoulder Retraction: Pull your shoulders back and down, as if tucking your shoulder blades into your back pockets. This opens up the chest and encourages a more upright posture and allows for a deep breath to be taken.
• Chin Tucks: Perform chin tucks to combat forward head posture. Gently tuck your chin towards your neck, then release.

4. Chiropractic Care:

• Spinal Adjustments: Regular visits to a chiropractor can correct poor joint mechanics of the spine and extremities, which can contribute to poor posture. These adjustments can help restore motion, reduce pain and swelling and may improve the spinal column in its entirety.
• Soft Tissue Therapy: Chiropractors may also use techniques like massage or myofascial release to address tight muscles that are contributing to faulty movement patterns and positioning/perception.
• Postural Analysis: A chiropractor can perform a thorough assessment of your posture and provide personalized recommendations for improvement. On request can do a postural analysis of patients, we use a program called Posture screen which gives us some metrics to tailor treatment and this may also be done with spinal X-rays or imaging also.

Remember, consistency is key when it comes to improving posture. It’s not just about how you sit or stand at certain times; it’s about developing good habits that you carry with you throughout the day. A combination of these strategies, tailored to your specific needs, can lead to significant improvements in posture and overall well-being.