Your Guide to Good Posture For the Back and Neck
Taking a look at the best ways to improve posture, why it’s essential, and how physical therapy can help
Are you currently suffering from pain in the upper back and neck? Do you find yourself slouching or sitting in awkward positions throughout the day? If so, you may be experiencing back and neck pain due to poor posture.
It’s very easy to slip into this habit without even realizing it, and even athletes or those who live active lifestyles can suffer from bad posture. Fortunately, our musculoskeletal experts at McCabe and Brady Physical Therapy can teach you how to improve poor posture and reduce ongoing pain.
Contact us today and begin your journey toward a pain-free life!
Why is posture important?
Posture is your body’s position while standing, sitting, or lying down. Improving your posture is one of the best ways to keep your spine healthy and pain-free. You can practice maintaining good posture by being mindful of your positioning throughout the day.
While it may take some training and consistency, correcting your posture will provide the appropriate back support. This is especially applicable if you spend lots of time sitting in a chair or standing throughout the day.
Good posture helps you in the following ways:
- Keeps bones and joints aligned adequately so that muscles are being used appropriately.
- It helps to prevent arthritis and the effects of joint overuse
- Decreases strain on the ligaments in the spine.
- It prevents the spine from becoming fixed in unnatural positions.
- Helps to maintain proper balance and coordination
- Prevents back and muscular pain
Tips for good posture
Nearly every movement involves our posture. Whether sitting in an office chair, walking around the house or sleeping at night, your body’s position changes in ways that we may not even notice. To prevent bad posture with daily activities, try these simple tips:
Sitting positions
- Sit up with your back extended and shoulders pushed slightly back.
- Prop your back up so the chair supports it.
- Try to balance your body weight evenly on both hips.
- Instead of keeping your legs fully extended, bend your knees slightly at a right angle. Try to avoid crossing your legs.
- Keep your feet flat on the floor.
- Avoid sitting in the same place or position for more than 30 minutes.
- Try to move your entire body while turning rather than twisting
- Get up and practice simple stretches every hour to avoid stiffness
Lifting positions
- Before lifting a heavy object, make sure you have a stable, firm footing
- Keep your back upright when lifting a thing below waist level and maintain a slight bend at the knees. Try to avoid bending forward at the waist or fully extending your knees
- Position your feet with a wide stance to ensure extra balance while picking up an object
- Lift objects slowly rather than with rapid movement
Sleeping positions
First and foremost, you should always sleep with a comfortable pillow with sufficient thickness under your head. In some cases of neck pain, consider using an extra pad or sleeping with a memory foam pillow.
Some sleeping positions and tips to try include:
- Sleeping in a position that helps to maintain the curve in your back, such as using a lumbar roll under your lower back
- Avoid sleeping on your side with your knees pulled to your chest
- While it’s okay to temporarily rest on your stomach, it’s best not to sleep in this position overnight
- Try placing a back, or lumbar support below your lower back at night
- Invest in a firm mattress that won’t sag over time. Firm mattresses keep the body upright and in its more natural state.
While these guidelines should generally help with back pain, it’s best to consult with your McCabe and Brady Physical Therapy. physical therapist and listen to their suggestions, as they will make recommendations based on your unique needs.
How physical therapy at McCabe and Brady Physical Therapy can help
Back Pain and neck pain are two of the most common issues that Americans face. Luckily our experts at McCabe and Brady Physical Therapy can help you quickly lower any pain, stiffness, or discomfort, as well as educate you on ways to improve posture at home.
Want to get rid of the pain for good? Let’s connect! Contact us at McCabe and Brady Physical Therapy today to schedule an appointment.