Remember when your mom and dad used to tell you to always sit up straight? You probably thought they were just trying to be a pain, but they were actually trying to help you. Poor posture can lead to a number of problems, including back pain, lack of energy, stress and poor circulation.
1. Do Some Sit-Ups
When it comes to your posture, you need some strength in your stomach to help hold yourself up without straining to do so. For that reason, sit-ups are a good place to start in improving your posture. You can do these at home or in the office. Start yourself off with 20 sit-ups or crunches per day. Once you can master those 20, add 10 more. Once you can do 30 with no problem, add 10 to 20 more. Keep challenging yourself. Before long, you'll begin to see a noticeable difference in your ability to stand up straight. You may even lose some inches in the waist, too!
2. Be Superman
If your primary problem is that your shoulders tend to slouch forward when you're sitting or standing, then the lower back may not be strong enough to support your entire body in a properly upright, aligned position. So, to strengthen your lower back (and your abdominal muscles), you need to do some Superman lifts. To do these, you will want to lie down on your stomach and put your arms out and above your head in a V-shape. To perform the actual exercise, you will raise your arms and legs at the same time and as high as you can. You will want to hold this position for as long as you can, roughly 5 seconds to start with. Start by doing this 10 times a day and work yourself up to more.
3. Watch How You Sleep
Believe it or not, the way you sleep can have a direct impact on your posture and back pain. Not only should you make sure that your mattress offers plenty of support, you should also lie on your side or back. Sleeping on your stomach doesn't allow your spine to rest in a neutral position, which can cause strain on not just the back, but the neck, muscles and joints as well.
If you're experiencing back pain that won't go away with your own at-home remedies, including the ones listed above, you may want to schedule an appointment with a chiropractor. Chiropractor adjustments help treat your pain and improve your posture so that you can lead a healthier life.
