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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.

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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

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    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.

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    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.

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    4. Harmonize Your Body and Mind

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      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.

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      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

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      Nemanja Manojlovic

      Editor at MyCity Web

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      Last Updated on June 19, 2019

      How to Practice Positive Meditation in 2 Simple Steps

      How to Practice Positive Meditation in 2 Simple Steps

      Just by simply spending some effort and time, staying positive every day can be easily achieved. All that is required is a fraction of your time, 10-15 minutes a day to cultivate the positive you!

      But first, what is really positive thinking? Do you have to be in an upbeat, cheerful and enthusiastic mood all day to be positive minded?

      No. Positive thinking simply means the absence of negative thoughts and emotions – in other words, inner peace!

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      When you are truly at peace within yourself, you are naturally thinking positively. You don’t have to fight off negative thoughts, or search desperately for more positive thoughts. It just happens on its own. And here are 2 positive thinking meditation tips to empower you:

      1. Relax as You Meditate

      A powerful, simple yet rarely used technique is meditation. Meditation doesn’t have to take the form of static body posture. It can be as simple as sitting in a comfortable chair listening to soothing music. Or performing relaxation techniques such as deep breathing exercises.

      Meditation is all about letting go of stressful or worrisome thoughts. That’s it! If you spend just a few minutes per day feeling relaxed and peaceful, you automatically shift your mind into a more positive place. When you FEEL more relaxed, you naturally THINK more positively!

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      Start with a short period of time, like 5 or 10 minutes a day. You can meditate first thing in the morning, during your lunch break, right before you go to bed at night, or any time. The most important thing is to consciously let go of unproductive thoughts and feelings. Just let them go for those few minutes, and you may decide not to pick them back up again at all!

      2. Practice Daily Affirmations

      Positive affirmations can be used throughout the day anywhere and at anytime you need them, the more you use them the easier positive thoughts will take over negative ones and you will see benefits happening in your life.

      What are affirmations? Affirmations are statements that are used in a positive present tense language. For example, “Every day, in every way, I’m getting better, better and better” is a popular affirmation used by the late Norman Vincent Peale.

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      So how does one go about using positive affirmations in everyday life? Let’s look at some guidelines to follow when reciting your daily affirmations.

      1. Use first person pronouns in your message (I)
      2. Use present tense (I have)
      3. Use positive messages (I am happy)
      4. Repeat your affirmations on a consistent basis

      Affirmations have to be said with conviction and consistency. Start your day by saying your affirmations out loud. It wouldn’t take more than 5 minutes to repeat your affirmations; yet when done consistently, these positive affirmations will seep into the subconscious mind to cultivate the new positive you.

      Here’s an example of a “success affirmation” you can use on a daily basis:

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      I am successful in everything I do. Every venture I get into returns wealth to me. I am constantly productive. I always perform to the full potential I have and have respect for my abilities.
      My work is always given positive recognition. I augment my income constantly. I always have adequate money for everything I require. I spend my money prudently always. My work is always rewarded.

      You can find more examples here: 10 Positive Affirmations for Success that will Change your Life

      Remember, affirmations work on the basis of conviction and consistency. Do yourself a favor and make a commitment to see this through.

      Begin practicing these positive thinking tips right now. And I wish you continued empowerment and growth on your positive thinking journey.

      More About Positive Thinking

      Featured photo credit: Jacob Townsend via unsplash.com

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