Physical therapists at Spine Universe report that many back, neck and spinal problems result from bad posture. Poor posture when sitting, walking, driving, picking up objects and lying down causes abnormal stress on the spine that eventually can lead to debilitating medical issues. Good posture not only helps you feel better and avoid permanent damage, it also improves your overall appearance.
Step 1
Perform the wall test to make sure you are standing correctly. Rest your head, shoulders and back against a wall. Position your feet about 5 or 6 inches out from the wall. Pull in your abdominal muscles. Push off from the wall and try to maintain the posture.
Step 2
Correct your sitting posture by resting both feet flat on the floor when you're sitting down. You should be able to sit upright while resting your lower back on some sort of lumbar support, either built into the chair or provided by a separate support pillow. Imagine that you have a book on your head to keep your upper body properly aligned.
Step 3
Fix bad posture when driving by pulling the seat in your car forward so that your knees are at a 90-degree angle and your head can rest on the headrest while you drive. Bend your elbows slightly while you hold the steering wheel.
Step 4
Sleep on a firm mattress to fix your posture while sleeping. Place a board between the box spring and mattress if you have a sagging mattress. Use only one pillow under your head and make sure your shoulders do not rest on the pillow.
Step 5
Add abdominal, shoulder and back strengthening exercises to your regular workout routine. Lift light weights, use a resistance machine or stability ball or do pushups and crunches to build the muscles you'll need to fix your bad posture.
Tips and Warnings
- Be aware of your posture until you have resolved your poor habits. Standing, sitting, driving and lying down properly will come naturally eventually. Imagine that a string is tied to the top of your head and holding you upright until the position comes without thought.
- Don't arch your back when you look up in order to avoid muscle strain and unnecessary pressure on your lower back. Just bend your head at the neck.
Things You'll Need
- Wall
- Firm mattress
