These days, slouching is much more prevalent than it used to be. Everyone, at some point in their days, is slouching over an electronic device. A computer, a cell phone, or a tablet are the usual devices. Some of us can spend over six hours slouching over our computers. Slouching is not healthy. Not only is it bad for your back, but it can hurt your organs as well. Slouching can damage the bones and muscles that keep your backbone in good shape. It can also compress your organs, especially your lungs and intestines. If you continue to slouch for a long time, it may become harder to breathe and digest food.
Benefits of Good Posture
The best way to maintain your muscles and joints is to have good posture. When you have and maintain bad posture, the bones and muscles that support your backbone and the rest of your body can become strained.
Maintaining poor posture can lead to back pain, breathing problems, fatigue, poor circulation, and joint pain.
Maintaining good posture can:
- Improve your balance
- Reduces chances of injuries
- Better Breathing
- More energy
- Less stress on your spine
Once you start slouching or slumping over, it can become a hard habit to break. You may be doing it now. Slouching can become something that your body does without you even having to think about it. There are some things that you can do daily to improve your posture. It’s something that you have to be mindful of as you go about your day.
1. Be Mindful of How You Sit at Your Desk
People these days spend a lot of time at their desks either at home or work. Sitting at a desk all day can do damage to your back. When you sit at your desk, don’t slouch. Sit back in your chair. You can buy a lumbar pillow or roll up a towel and place it in the middle of your back. Keep your knees bent at a right angle while keeping them at the same level as your hips. Keep your feet on the floor.
At your desk, try investing in a monitor stand or a laptop stand. These items will ensure that your screen is at eye level so you won’t have to slouch over your computer. It will help you keep your back straight.
2. Stand Up Straight
Once you start slouching, it almost becomes second nature. You do it without thinking when you sit down, but that doesn’t end once you stand up. If you slouch when you are seated, most likely, you slouch when you stand and walk.
Standing tall helps you feel and look better. To do this, you need to pull your shoulders back, keep your knees straight, and your stomach pulled in. Hold your head high. Having good posture can help you feel better and appear slimmer.
If you are sitting at a desk for 8 hours or more, you probably have bad posture. Slouching over a computer is horrible for your back, especially if you don’t take breaks. Instead of sitting at a desk for 6 or more hours, take breaks to get up and stretch.
Walk around. Stretch your back. These movements can help to alleviate the continuous stress on your spine. Take a few minutes every hour, get up and move your body around in some way.
4. Practice Posture Exercises
There are some posture exercises that you can do to help with maintaining good posture. The child’s pose and plank are among some exercises you can do to improve your posture.
Working on your core can help you with maintaining good posture. The plank is a well-known exercise that builds up your core. During this exercise, you rest on your elbows with your legs straight behind you. While keeping your abs engaged, hold this position for as long as you can.
In the child’s pose, start on all fours before pushing your hips back towards your feet. Slowly move your hands out in front of you. Place your forehead on the floor and hold this position for at least five minutes.
Another exercise is the bridge. You lie on your back and bend your knees. Keep your feet flat on the floor. While keeping your core engaged, raise your hips off the floor and hold this position for at least 20 seconds.
5. Pick the Right Mattress
Sleeping on the right mattress can do wonders for your back. People who sleep on soft mattresses will have more back problems than people that don’t. A firm mattress will help your spine hold its shape, which is important for good posture. If you like to sleep on your side, keep your knees bent and a pillow under your head. If you sleep on your back, don’t use a thick pillow. Instead, use a small pillow under your neck. Keeping your neck and head level with your spine.
Maintaining good posture is important for your overall health. It helps you look and feel better, and it is also better for your internal organs. Having to spend long periods on a cellphone or computer sometimes can’t be helped. Hopefully, this list will be able to help you find ways to stop slouching.