Your Guide to Great Posture and Long-Term Back Health

Numerous studies show a growing population of Filipino workers suffering from lower back pain, making it one of the most prevalent chronic conditions in the country. A variety of factors contribute to this including poor body posture.

In general, good posture is a habit that needs to be practiced over time until it comes naturally for the person. However, certain lifestyle behaviors and habits such as prolonged sitting, chronic mobile device use, and even driving also impact good posture. As it is essential to overall health, it is a must to work towards achieving good posture. Read on to know the key tips that will help you reap its benefits.

1. Engage in these 5 exercises that improve posture

Regular exercise can help improve your posture. Here are five exercises that can help restore proper body alignment.

Ankle Mobility Exercises

That's right. Foot exercises can help solve bad posture. If you lose ankle mobility, your knees will compensate and become hypermobile. Your hips will then tighten up, causing back strains, which then strains the back. Break the chain where it all began — the ankles. 

1. Pace your foot a couple of inches from the floor. 

2. While keeping your foot flat, touch your knee to the wall. If you don't feel a stretch, move back until you feel it. 

3. Do 30 reps per foot, 10 with your knee going center, 10 with your knee going towards the side of your big toe, and 10 with your knee going towards the side of your little toe.

Deep Lunge with Rotation

Do you always sit for too long? This exercise helps stretch the hip flexor.

1. Stand with your feet together then lunge back with the right foot, while bringing your right knee towards the floor. 

2. Place your right hand on the floor and bring your left elbow on the inside part of your left foot. 

3. Raise your left hand then point it to the ceiling and feel the stretch.

Thoracic Bridge

Increase shoulder and t-spine mobility. Aside from good posture, this exercise will help remove back hunch. 

1. Go on your hands and knees then raise your knees one inch from the floor.

2. Swing your right foot under your left leg then plant that foot on the floor so that you are now facing up, push your hips up from this position.

3. Go back to the start position and repeat for 5 reps on each side.

Glute Bridge

When it comes to posture, you may not think about glutes. But, in truth, they may be the missing link. The hips are the midpoint of your body, which connects your upper and lower halves. If you have glute amnesia or your glutes lack strength, this may cause problems with your posture. 

1. Lie down on your back with your knees bent and your feet on the floor. 

2. Lift your buttocks until your hips are fully extended. Contract your glutes and your abdominals 

3. Slowly lower back down. 

4. Repeat for 10 reps.

Plank

The basic plank is actually the start of more advanced exercises such as different plank and push-up variations. It’s a good way to engage the core muscles and include the shoulders in the process. The key with the plank is to look as if you’re standing upright.

1. Ensure your spine is neutral 

2. Align your hips with your ankles and shoulders. 

3. Stay in the plank for 20-30 seconds and for 3 sets.

2. Manage Your weight to protect your body alignment

Excess weight can have a huge impact on posture. It can cause increased load on the spine as well as other health issues such as muscle imbalance, joint stress, and fatigue.

You need to manage your weight to protect your body alignment. Weight loss can reduce strain on the spine, as well as joint pressure resulting in improved posture in the long run.

3. Set up your workstation for better back health

An ergonomic workstation impacts great posture. On the other hand, poorly designed workstations can cause postural problems such as neck strain, back pain, and musculoskeletal problems.

Set up an ergonomic workstation for long-term back health.

Use adjustable chairs with lumbar support

Set the position of your screen/monitor at eye level

Choose an ergonomic keyboard and mouse

4. Enjoy social media without Text Neck Syndrome

Are you aware of text neck syndrome? Also called the new epidemic, it is caused by repetitive stress to the neck and often results from keeping the head in a forward position for an extended time. Good thing, there are simple steps that can help you prevent text neck syndrome:

Keep mobile devices at eye level when in use.

Tuck your chin and keep your shoulder blades rolled backwards.

Practice mobile device break.

Take 15-minute mobile device breaks

Shift positions when using devices every now and then

5. Adjust your car seat and go places without back pain

Driving can be tiring and without the right car seat adjustment it can cause low back pain too. The next time you drive, adjust your car seat to avoid back pain. Remember to maintain spine alignment.

Push and lower the seat all the way back.

Recline the back of the seat to about 30-40 degrees 

Adjust the steering wheel up and towards the dashboard

Make sure that the seat height reaches your hips or at knee level

Check if the road is still visible

TIP: Use a cushion to adjust the seat to maximum height. This will also help reduce road vibrations.

6. Enhance your posture by sleeping the right way

Good posture affects back health and you should maintain it not only when standing or sitting. Good posture is also important while sleeping. Your back muscles and ligaments must relax and heal while you are sleeping.

For back sleepers - Aside from a pillow for head support, put a small pillow under your knees to reduce spinal stress on your spine and support your lower back’s natural curve.

For stomach sleepers - Put a flat pillow under the stomach and pelvis area to promote spinal alignment. No need to use a head pillow.

For side sleepers - Use a firm pillow between your knees to prevent spinal misalignment and reduce hip and lower back stress. For added spine support, use a rolled towel or small pillow under your waist.

7. Check for problems that lifestyle changes can’t fix

Underlying issues other than lifestyle-related concerns may cause back issues. Back pain may also be felt when mechanical or structural problems are present in the spine, muscles, ligaments, tendons, or nerves. Examples of this are sprains, strains, and scoliosis.

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