When it comes to well-being and healthy living, we always talk about having a good diet and exercising. But have you ever stopped to think about how your posture interferes with your health? Notice: how are you sitting now? Probably with a slightly stooped back and head down to see the phone. Bad sign — this indicates that you need to learn how to correct your posture.
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Taking care of the position in which you keep your head, neck, shoulders and spine is very important to prevent the musculature and bones of the region from being overloaded. Otherwise, this can result in pain and, over time, trigger serious illnesses, such as a herniated disc. It can also generate irreversible changes, for example, hyperkyphosis, better known as a hump.
Knowing that many people are not aware of their own body posture, we made this post with 5 tips for you to discover how to protect your body from postural problems. Check out!
1. Exercise Regularly
Doing physical activity regularly is essential to strengthen muscles, especially in the back and abdomen, which help keep the spine stable and in line with its natural curves.
So be sure to invest in stretching and bodybuilding. If you train at home, check out good examples of exercises that you can include in your activity routine:
- Shoulders: Hold a broom horizontally in front of your body with both hands and arms apart and straight but relaxed. Lift them all the way up to the top of your head and back up in one slow, smooth motion. Repeat the exercise 10 times;
- spine: standing and with your legs wide apart, turn your right foot to the side, at a 90° angle, keeping your left foot facing forward. Stretch out your arms, bend your right knee and lean your body to that side, as if you were going to touch something far away. Stay in this position for a few seconds and then repeat with the left side;
- abdomen and spine: in a position on all fours, try to bring your belly closer to the floor while inhaling and raising your head. As you exhale, curve your spine upwards, like a cat, and lower your head. Repeat the movement 15 more times, slowly.
2. Sleep on your side
Only those who have woken up after a long night of sleep and felt that little pain in their body know the importance of maintaining the correct posture while sleeping.
But how to correct posture during sleep? The right thing is to start by changing the position you lay in bed. Therefore, lie on your side, with a comfortable pillow for your head and another between your legs, which should be slightly bent. This is the best position to ensure your posture is aligned.
Another option is to sleep on your back. In that case, place a pillow under your knees and buy a model that is a little lower for your head. This way, your body will be in a good position.
The only restriction is about sleeping on your stomach: this position is very harmful for the spine. In case you can’t fall asleep in another position, remove the pillow from your head and place it under your belly – this way, you will preserve your lumbar.
3. Develop your Body Awareness
If you have difficulty perceiving your own body, which ends up harming your posture, it is important to invest in practices that encourage the development of body awareness.
Among them are yoga, pilates and Global Postural Reeducation (RPG), which, in addition to preventing changes in posture, help to recover the deviations that are already installed.
With the practice of these activities, you will have a more correct posture, you will develop greater flexibility and balance and you will need to use less force to carry out simple day-to-day tasks.
4. Consult an Expert
If you are already experiencing pain in your back , shoulders or neck, it means that your posture has already caused damage to your health and that you need specialized treatment.
Consult a physiotherapist or orthopedic doctor as soon as you notice the first symptoms. Only in this way is it possible to diagnose deviations in the spine, such as hyperkyphosis, hyperlordosis and scoliosis. These conditions require immediate correction to avoid more serious complications such as severe headaches, herniated discs, and even sciatic nerve damage.
Furthermore, do not even consider the possibility of starting a physical activity or exercises to correct the spine on your own, without a thorough evaluation by the specialist. This analysis is essential to define which deviations and strengthening exercises are most suitable for each person, since everyone has particularities and requires different treatment.
This professional will also suggest a change in your lifestyle and the use of therapeutic equipment, such as a vest or brace, to correct your posture and alleviate pain.
5. Use orthoses, vests and orthopedic straps
It is very common that, on a daily basis at work or at home, people remain in a position that is more pleasant for the moment, which is not ideal. The problem with this is that, maintaining an inadequate posture on a daily basis, long-term problems can happen.
Because of this, the use of postural correctors is a great strategy to keep your posture aligned. These accessories act by restricting the movement of parts of the spine, which prevents and reduces deformities and inappropriate curves.
It should be noted, however, that the use of this equipment must be associated with the practice of exercises and the adoption of a healthier lifestyle, so that posture correction is 100% efficient.
Now that you’ve figured out how to correct your posture, rethink your habits and start applying these tips to your routine. This way, you will be preventing yourself from even more serious problems in the future that can permanently interfere with your quality of life.
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