Good posture is key to preserving your back health, but your poor posture habits throughout the day as you work, sit and stand can be sabotaging your spine. Before you slip on your favorite shoes, consider what they are doing to your back and posture. By choosing more comfortable shoes and adjusting some of your most-used items, you can protect your posture to help eliminate back pain and preserve your back for years to come.
Step 1
Wear comfortable, supportive shoes. Don this footwear especially when you're walking a lot or will be on your feet for much of the day. While high heels and flip flips may look fashionable, they can alter your body's center of gravity and alignment. This can lead to a sore lower back and slouching. Wear shoes that don't support you for a few hours only and keep a spare pair of comfortable shoes handy.
Step 2
Adjust your computer, desk and chair in your office to help keep you sitting up straight. Your chair should be adjusted so that your feet remain flat on the floor and your knees bend at a 90-degree angle. Your elbows should rest comfortably on the armrest of your chair at a 90-degree angle, and you should be able to easily reach the keyboard from a relaxed position. Finally, move your computer screen closer to reduce eye strain or slouching forward to see your screen.
Step 3
Lower your seat in your car to ensure that you can reach the pedals easily. When sitting in your car, your hips should be level with your knees. Most cars have various seat settings to raise the seat up and down, forward and back. Find the spot that is right for you. While driving, keep your shoulders dropped and your back relaxed; don't hunch over the steering wheel out of comfort or laziness.
Step 4
Invest in a good mattress and pillow. While no mattress is right for everyone, firm mattresses can help protect your back, while soft mattress can help relieve back pain, points out the American Chiropractic Association. Test a number of beds to see which is right for you. If you're a side sleeper, sleep with a pillow between your knees to help preserve your body's alignment and always use a pillow for your head.
Step 5
Bend and lift with the proper techniques. Lifting with your back can cause injury and demonstrates poor posture. Instead, practice lifting with your knees, putting the power into your legs as you lift upward, suggests the American Physical Therapy Association. Poor lifting practice can lead to stooped posture and severe back pain, so it's important to make proper lifting a habit.
