Proper posture is important for our long-term health. Poor posture can lead to chronic back pain, neck pain, and headaches. It can also cause or worsen conditions such as scoliosis, osteoporosis, and lordosis (curvature of the spine). However, posture does not have to be a constant battle between your muscles and gravity. With some simple exercises, you too can improve your posture!
Sometimes back, neck, and hip pain can come from posture-related problems. Our Chiropractors in West Fargo can help you correct any misalignments and help you fix your posture. By seeing our chiropractic team, you’ll be able to alleviate pain from poor posture and get your spine feeling great again.
Before you see a chiropractor in Fargo, check out our tips you can implement into your life to get your spine health and posture back on track.
Get Up & Move
Every hour, try to get up and move around for a few minutes. This will help relieve any stiffness, reduce nerve compression, increase blood flow, and promote weight loss! If you’re working at a desk during the day, schedule a few breaks on your calendar for some movement. It’s recommended to move at least once per hour, especially if you’re normally sitting for long periods of time.
You can even insert stretches into your workday to break up the monotony and stretch out any tight muscles. Stretching helps your body maintain its alignment, which is important for maintaining posture and keeps your blood flowing.
If you’re working at a desk during the data, sit-to-stand desks are great for helping your posture. However, they are not practical for everyone’s needs and budget. One option is a simple ergonomic workstation with an adjustable keyboard tray that moves up and down so the user can stand while working (although this may not be good in some situations).
Using an appropriate chair is also important. The seat should have a posture-supportive back and the armrests shouldn’t force you to lean forward or slouch. Be sure to always sit up straight!
Make sure your computer screen is at a level that doesn’t force you to look to far up or down. This will help avoid neck pain and posture slouching.
Also when you’re sitting, keep your feet flat on the ground, with your back straight and your head up. This helps keep your body in alignment and prevents posture problems from developing. If you’re sitting for long periods of time, people have a tendency to shift their feet to various positions. When you do this, your posture will start to become compromised and it’s more difficult for the muscles in your torso and back to maintain a healthy alignment.
Proper Sleep Positions
Using a proper mattress with the right firmness will help keep your spine’s natural curves and shape.
- If you’re sleeping on your side, make sure to bend your knees slightly without hugging them too close to your chest. And use a proper pillow that aligns your head to not put extra strain on your spine. Also, be sure to place a pillow between your knees to keep your hips in alignment as well.
- If you sleep on your back, make sure your head pillow is smaller and thin as not to raise your head too much. You can also add a pillow underneath your knees to hold them at a slight bend.
- If you’re sleeping on your stomach, do not use any pillow as it will put too much pressure on your neck. Sleeping with a flat head of the bed or using an incline wedge can help alleviate this posture.
Exercises To Help With Posture
Exercise is good for your overall health but is also great to keep your back and core muscles in shape which supports your spine and posture. Just make sure to do exercises that don’t aggravate any posture-related pain.
Here are some great exercises to help strengthen your back and core muscles:
- Prone Superman
- Cat/Cow Stretch
- Hamstring and Quad Stretch
- Glute Bridge
- Back Extension
- Ball Hamstring Stretch
- Back Extensions
- Upright Rows
- Seated Cable Row
- Dumbbell Pullovers
- Abdominal crunches
- The bicycle crunch
- Bent-over dumbbell rows
Stop Yourself From Slouching
Throughout the day, actively remember to check on your posture and if you’re slouching. By focusing on posture throughout the day and fixing it, it will become more natural in your subconscious and eventually become muscle memory.
Think about keeping your head up straight and pulling your shoulders back so that they’re aligned with the hips. Doing a “shoulder squeeze” helps you to pull your shoulders back into proper alignment.
Adjust Your Wardrobe
Consider what you’re wearing that could be causing posture issues. Wearing high heels, for example, can cause posture-related problems. If you’re wearing shoes that are too tight or don’t provide support, this will put pressure on posture muscles and make them work harder to maintain the proper alignment.
Another consideration is any purses or heavy bags you’re carrying with you. Be sure to wear a bag that isn’t too heavy as this will put posture-related pressure on the shoulder.
How can a Chiropractor Help With Posture?
A Chiropractor will be able to assess posture-related pain and determine what steps are necessary for relief. They’re also trained in posture correction techniques that can fix posture issues before they develop.
One thing a chiropractor might recommend is exercises or stretches specific to the individual’s needs. By doing these, you’ll keep your back and posture in the best shape possible.
A chiropractor might also provide posture counsel which will help with your posture by discussing how to avoid certain posture-related triggers, like sitting for long periods of time or dressing inappropriately.
If you’re struggling with correcting your posture or experiencing pain/discomfort, make sure to set up an appointment with our Chiropractic office here in West Fargo. Here at Optimal Chiropractic, we’re here to help get you to optimal health!