Advertising
Advertising

5 Steps to Fixing Your Posture and Saying Goodbye to Back Pain

5 Steps to Fixing Your Posture and Saying Goodbye to Back Pain

The statistics are clear: our screen resolutions have never been higher, and our immune systems have never been weaker. Constantly wired, we spend much of our time clicking from our seats. While some generate social media traffic and others complete side quests, we’ve all become accustomed to a mostly sedentary life. Even when brainstorming, we remain bent over our desks, with our minds constantly rushing and our bodies inactive.

It takes little time and even less effort to become inert and slouchy, but such habits shortly and inevitably lead to pain. Sore backs, necks, and shoulders are then frequently followed up by poor breathing, digestive issues, tension headaches, and even stress and depression. Still, all of these burdensome consequences can be easily nipped in the bud or alleviated once they start emerging — all it takes is a bit of awareness. Here are our five tips for offloading back pain by fixing your posture.

1. Stretch, Ready, Go

Over the years, we’ve all become experts at finding a good excuse for not being physically active. Either we work hard and have no time to devote to exercising, or it’s simply too hard to begin with. Well, fitness programs have come a long way since gyms were the only places equipped for working out. Nowadays, there are hundreds of them for each muscle group, specific purpose, and particular lifestyle habits available online, and most of them require not more than a half an hour per day.

Even if some toning exercises are too demanding, good posture routines never are. All they require is a bit of stretching, a couple of shoulder rolls, chest releases, a pyramid, a chair pose, and some standing side bends — basically, it’s a 7-step routine we’ve all done on our PE classes that lasts no longer than 20 minutes.

Advertising

As simple as they are, these exercises will not only relieve you of aches and allow you to breathe, sit and function normally, but they will also grant you a couple of minutes of unadulterated peace and harmonize your body and mind. It’s a few drops of sweat a day for a lifetime of being pain-free.

2. Tech Support

image01

    However bad for our health, slouching seems quite impossible to avoid. Described as the “smoking of our generation,” it’s a habit easily developed not only by passionate bingers and enthused gamers, but by anyone with long studying and working hours as well. Luckily, smart technology has been significantly improving our lives for the last decade, and when this particular issue is in question, it can help a great deal.

    Meet wearable tech! It’s clever and intuitive, cool, unnoticeable, and above all, hugely beneficial for our alignment. A fine selection of magnetic sensors, posture braces, activity trackers, and posture improvement devices are now available and mostly affordable for most of us in need of something to remind us of our bodies while our brains are working hard.

    Advertising

    The principle of work behind these wearables varies from simple sitting correction to complex signal reminders. Some of them emit tiny vibrations to your lower back each time your spine starts to curve while sitting, some monitor walking posture, and others simply prevent your back from slouching by keeping them straight. Taken together, they are an important addition to regular exercises and a much-needed support for your sitting body.

    3. Legs on the Floor, Eyes on the Screen

    An ergonomically correct workstation needs much more than a comfortable chair. It’s a space you spend most of your time, whether focused on long-term business plans and current exams or excited about that heart-stopping landscape view from the ruins of Drahim Castle. Having it properly set up will not only make your sitting hours more pleasurable but will keep your spine, joints and muscles pressure-free and healthy in the long run.

    The natural sitting posture, as experts claim, is quite similar to your driving pose. Scoot your chair from the desk, and try adopting it. Once you find the position that keeps you straight but feeling comfortable enough, start adjusting your environment accordingly. The space between your keyboard and mouse should allow your arms to form a 90-degree angle, and your screen should be at proper distance and height in order for you to avoid “turtling.”

    Only when all of these elements are in place, your ergo chair can do its magic. Choose it to suit the shape, length, and height of your body and, if needed, find one that won’t allow you to change your pose too often.

    Advertising

    4. Harmonize Your Body and Mind

    image02

      Keeping your back straight and your shoulders and neck in perfect alignment may take some time getting used to. While the mind concentrates on work, the body relaxes and starts to slouch; before you finally become aware of your poor posture, a couple of hours have already passed. Luckily, there are a few magical tricks that can keep you in contact with your body, and remind your brain to send signals down to your spine.

      “It’s very important for us to be able to stretch and open up and improve our range of motion,” says Jonathan F. Bean of Harvard Medical School in Boston. Every half an hour, if not more frequently, stand up from your seat and stretch your legs or simply sit up, straighten your spine, pull your shoulders back and breathe. Until you adopt this as a regular habit, scribble a note to yourself on your computer screen as a reminder.

      Even if you don’t have many difficulties with this, consider introducing a yoga session to your weekly routine. There’s simply not a better technique for reconnecting your mind with your body — it will straighten your core but make you more flexible at the same time and remind you to breathe properly. Most importantly, one yoga class a week will make you aware of the utter importance of living healthy and taking care of both your spirit and physique.

      Advertising

      5. Inhale; Exhale

      Hyperkyphosis, as scientists call it, or bad posture, as we all know it, unavoidably results in restricted and shallow breathing. The two are always interconnected, which is why improving them both is paramount for your overall health.

      Apart from being much healthier, breathing through a diaphragm is actually the only normal respiratory technique. Unlike upper chest breathing, which forces a lot of air out and thus causing us to feel breathless, agitated, and tired, this technique lets just enough air and does so in a controlled and deliberate manner. Additionally, it helps you to stay focused and aware of your body, something you’ll definitely need for improving your posture.

      However beneficial, these five tips are highly unlikely to get you anywhere if practiced alone. Once you start exercising regularly and breathing correctly, alter your sitting habits to support your back, shoulders, and neck, and embrace wearable tech to remind you of the importance of sitting straight in case you do eventually slip, your posture will finally be perfect, and your body pain-free.

      Featured photo credit: https://www.pexels.com/u/scott-webb-39047/ via pexels.com

      More by this author

      Nemanja Manojlovic

      Editor at MyCity Web

      10 Things To Remember If You Love A Sociopath The Smart Ways to Save Money Fast (Even If You’re a Big Spender) 5 Secrets to Being Confident and Earning People’s Respect How To Get a Killer Gym Body Without Going to the Gym 10 Sustainable Health And Fitness Habits Everyone Can Adopt

      Trending in Health

      1 How to Stop Overeating the Healthy Way (Step-by-Step Guide) 2 10 Powerful Ways to Stop Worrying and Start Living Today 3 10 Books On Health That Increase Your Eating And Body Awareness 4 Will a Weight Loss Cleanse Really Improve Your Health? 5 Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

      Read Next

      Advertising
      Advertising
      Advertising

      Last Updated on October 20, 2020

      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

      You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

      We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

      The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

      Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

      1. Break Your Work into Little Steps

      Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

      For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

      Advertising

      • (1) Research
      • (2) Deciding the topic
      • (3) Creating the outline
      • (4) Drafting the content
      • (5) Writing Chapters #1 to #10,
      • (6) Revision
      • (7) etc.

      Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

      2. Change Your Environment

      Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

      One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

      3. Create a Detailed Timeline with Specific Deadlines

      Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

      Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

      My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

      Advertising

      Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

      4. Eliminate Your Procrastination Pit-Stops

      If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

      Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

      I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

      5. Hang out with People Who Inspire You to Take Action

      I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

      Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

      Advertising

      As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

      6. Get a Buddy

      Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

      I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

      7. Tell Others About Your Goals

      This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

      For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

      8. Seek out Someone Who Has Already Achieved the Outcome

      What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

      Advertising

      9. Re-Clarify Your Goals

      If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

      Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

      10. Stop Over-Complicating Things

      Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

      Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

      11. Get a Grip and Just Do It

      At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

      Reality check:

      I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

      Bonus: Think Like a Rhino

      More Tips for Procrastinators to Start Taking Action

      Featured photo credit: Malvestida Magazine via unsplash.com

      Read Next