Back Pain Doc in Clifton Reveals 6 Ways to Keep a Correct Posture

Make use of a lumbar roll

Adding extra back support with the use of a lumbar roll is one of the simplest techniques to achieve and maintain a correct sitting posture. These rolls are inexpensive circular pillows that may be used when sitting to help preserve the forward curvature your lower back naturally has.

This curvature, known as lumbar lordosis, is necessary for relieving tension on the back muscles, joints, and discs. Lumbar rolls are available for purchase from many physical therapists, medical stores, or you can easily order one online. Your physical therapist can demonstrate the proper way to utilize your lumbar roll, so be sure to ask them at your next appointment. 

Try a slouch overcorrect manoeuvre

The slouch overcorrect exercise is a basic technique for training your body to find and keep proper posture. The exercise entails gradually moving from a slouched to an overcorrected posture. Once you go through the overcorrection, which is an exaggerated move, slightly relax your body, and you will reach the correct posture.

Practicing the slouch overcorrect manoeuvre can help train your body to naturally detect good posture. Your muscles have memory, and the more often you place yourself in ideal posture, the better your body will be at finding it.

Do sculptural stabilization exercises

Through proper exercise recommended by your physical therapist, you can correct your posture and improve the health of your back. To better control your posture, you need to do stretches and exercises that strengthen the muscles around your shoulder blades.

This can be easily achieved by doing some simple stretches, such as prone T, I, or Y, to aid with the improvement of neuromuscular activation. In simpler terms, this means training your muscle to get used to support your back in the correct posture.

Use the good old alarm

Setting an alarm while working is a simple yet effective way to educate your body to maintain proper posture. Because let’s be honest, how many times have you sat at your computer with excellent posture just to start hunching and slouching in a matter of minutes?

Alarms are available on many PCs and devices. Simply set a timer or alarm that repeats every 20 minutes. When your alarm goes off, correct your posture, click the snooze button, and go back to what you were doing. As you improve at keeping proper posture, you can set alarms further apart. Even when you feel you are in control of your posture, it’s better to keep 2-3 daily reminders to make sure you are not slouching without noticing it.

Ask those around to tell you when you slouch

The difficulty with checking your posture is that it is hard to observe oneself when sitting. You could sit and work in front of a mirror the whole day to correct this, but a better alternative is to simply ask friends and coworkers to kindly inform you to sit straight anytime they notice you slouching or hunching.

This “exercise” has a very high chance to work due to psychological reasons. We react differently when others correct us, often feeling embarrassed and never wanting to repeat the situation again. This may trick your brain into sending the right signals to your back – to keep your spine straight, whether standing, sitting, or moving around.

Make some small lifestyle adjustments

Any form of exercise can improve your posture, but certain routines are especially beneficial for this situation. Yoga, tai chi, and other techniques focusing on body awareness and core-strengthening are among them.

Excess weight can affect your abdominal muscles, create pelvic and spine issues, and lead to low back discomfort. All of these can be detrimental to your posture, so try to maintain a healthy weight.

Wearing high heels can contribute to loss of balance and require you to move in a different, unnatural way, which puts additional strain on your muscles and affects your posture. To avoid this, wear comfortable shoes that provide enough back support.

Improper sitting and standing posture can contribute to back, neck, and shoulder pain. By booking an appointment with a pain doctor and learning how to achieve and maintain good posture, you can protect your back from discomfort and continue living a healthy life.

Don’t hesitate to contact our pain treatment center, where Dr George Hanna and his team of specialists will use state-of-the-art equipment to provide proper diagnosis and treatment, as stated in the user agreement. Schedule an appointment at our conveniently-placed location in Clifton, on Route 46E, just past the Ford dealership.