Effects of Bad Posture
Bad posture mainly affects you in these ways:
- Bad posture will increase pressure on your neck, shoulders, and back area, especially on your back. This will lead to muscle pain because of lack of support and make you more vulnerable.
- As your body is constantly bending forward, your lungs will be significantly affected, such as a reduction in breathing efficiency.
- Bad posture will weaken the digestive system, which will make you more likely to get acid reflux and hernia.
- Studies have found that poor posture can increase stress and anxiety, which can lead to depression. This may also cause low self-confidence and low-productivity at work. On the other hand, having a good posture will make you look taller and boost your self-confidence, thus improving your self-esteem.
Benefits of Good Posture
A good posture helps in leading a healthy life with happiness, self-satisfaction and complete confidence built up. The standard position sends messages to our brain to remain stress-free and happy at all times. Following are the benefits of good posture:
1. Joint Protection
Sitting straight reduces the tear and wear on your joints. Plus sitting upright decreases the chances of arthritis which may develop over time if you start slouching. You can avoid joint pain by wearing a waist trainer. If your joints and bones are properly aligned, this will encourage the proper usage of muscles. Good posture helps in increasing the longevity of joints, hence ensuring you to live a long life.
2. Energy Boost
Good posture has a direct connection to a brain which elevates your energy and mood. For instance, if you feel lethargic, stand-up and moves around and keep your posture straight while sitting upright. The position of your body sends messages to the brain. Slouching causes a signal of distress and unhappiness to the brain. When you are stressed out, you cannot sit straight and eventually end up slouching. Sitting upright can help you drain out your negative emotions and feel positive. So, to overcome this condition, you should start wearing a waist trainer or perform yoga on a daily basis, to send positive energy to your brain.
3. Spine Protection
Wearing corsets helps in spine protection by preventing the nerves from constricting. Now, this further helps to reduce a headache and improve our posture. Our spine and brain are connected hence to avoid migraines by nerve compression you should start wearing corsets. Moreover, this reduces the strain or pressure which applies to our ligaments which support our spine. Wearing corsets provide us with a cinching and binding effect which helps us in remembering that we need to sit upright without moving the shoulders or head forward.
4. No more Back Pain
Wearing corsets assist in strengthening your back muscles. It helps prevents disorders such as fibromyalgia, osteoporosis or arthritis. The corsets help in reducing back pain for people who are working day and night. Corsets are very helpful for individuals with pronounced curves and assist in the management of scoliosis and plantar fasciitis. Hence good posture prevents the muscle ache and chronic back pain, decreasing stress in your life.
5. Confidence Boost
The more upright you stand, the more level of self-esteem is increased. A good posture makes you feel confident and makes your appearance right. People with good posture are likely to achieve better jobs than the ones who are slouching. Posture is the first sight that that recruiter notice and hence it can help you get hired for a good job. That’s why try to sit upright either by performing yoga or wearing waist trainers.
How to Sit Properly at your Desk
While studying or working at your desk, it is an excellent idea to utilize ergonomic concepts to keep your back pain-free and properly aligned. If you can’t buy an ergonomic office chair, then you can use other ways to get rid of back pain. You can purchase a waist trainer or lumbar roll to prevent the back pain and provide lumbar support. You can also alleviate lower backpressure by trying a footrest. Following are the number of options that you can take:
- You should keep a neutral position while working on the computer.
- The screen should face the computer at an eye level of about 28-30 inches.
- You should retain your back straight along with relaxed shoulders.
- Rest your lower spine aligned with the chair to provide you lumbar support.
- Place your wrists in a position that you do not need to bend.
- Put your elbows in close contact with your body.
- Keep your keyboard and mouse at the same level.
- Knees should be placed below your hip-level and avoid touching it with your seat.
- Ergonomically designed chairs should be chosen which can be easily inclined slightly forward.
- Avoid crossing your legs and keep them flat above the ground level.
Exercises help you improve posture. You can look for exercises which help you strengthen up your core muscles which include the lower back and abdominal muscles which are in close connection with your pelvis and spine. These muscles assist in stabilizing your spine and pelvis in a neutral, natural position. Numerous exercises target your core muscles in a controlled, slow manner. Following are few exercises that help improve posture:
1. Side Leg Raises
Start by lying down on your one hand and rest your hand while stretching your arms. Place your other arm in front of your body while palms are facing downwards. Straighten up your legs and gradually lift the top leg as high as possible. Then take a break and return to the initial position. Hence this is an easy exercise that helps to get your posture right.
2. Hip Flexors
Kneel down with one knee resting forward at 90 degrees while another knee is touching the floor. Keep your back aligned with the hips pushing forward. Maintain this position for 20-30 seconds and then switch sides. However this will be slightly difficult at the start, but once you start doing it regularly, it will become far easier.
Planks are a very popular type of exercise. Initiate with a push-up position except for that place your elbows on the floor. Keep your torso and knees straightly aligned so that your whole body appears in a straight line. Keep your head relaxed while looking towards the floor. Take a break for10 seconds and start your work up again.
4. Back Extensions
Lie on the ground with your face directed towards the floor. Position the hands on the back of your head. Tighten up your abs, and your back squeezed so that your chest is lifted few inches away from the ground. Repeat 2-4 sets with 12-16 reps and lower down your chest after each set.
Lie on your back with heels positioned flat on the ground and knees bent. Maintain this position with your butt level. Hips should be raised as high as possible without any feet movement and tighten your glutes and abs. Slowly lower down your posture and start doing this exercise and repeat 10-12 times.
Enhance your Result
One should wear their corsets daily to achieve good posture as bad posture leads to multiple problems which include severe back, neck and it may damage the spinal structures.
1. Train Your Waist with Waist Trainers
Prepare your waist by wearing a waist trainer who assists you in keeping the spine and core in proper alignment. Waist training helps in maintaining the right posture. It also helps to prevent back pain problems. It assists you in prevention against injuring or straining yourself due to the improper posture forms.
2. Make a Wait Training Plan
You should understand the risk factors and benefits of wearing a waist trainer and then decide yourself whether you want to choose it or not. The best way is to try breaking up your waist training program at short intervals and make your body get used to it. In the first seven days start wearing it for 4-5 hours. Then increase it to 6-8 hours on other days and so on as you continue wearing it. You should wear it for as long as you can to get into the perfect shape.
3. Modify your Sitting Posture
Stay up, pause for a moment and try out some stretches so that you feel good and your arms and neck feel relaxed. There are multiple types of stretches which help in easing the back and neck pain. Try applying back-flexion, lateral flexion and knee-to-chest stretch. Perform exercises daily for muscles strengthening in the neck and back region which will contribute to maintaining the excellent posture.
4. Avoid Overdoing the Exercises
Spinal health is very crucial, and you should pay extra attention towards it by maintaining a proper posture. Avoid keeping your back and neck stiff while standing or sitting upright. Support yourself in a relaxed position without slouching and do not hold your muscles contracted or tight. By doing this, you will be able to maintain a standard posture without straining your muscles.
5. Choose the Right Waist Trainer
A proper waist trainer will mostly correct your posture in multiple ways, and the most suitable waist trainer should of the right stiffness and fit comfortably around your waist.
Good posture has multiple benefits which include longevity of joints along with the alignment of bones and joints. Keeping a good position prevents the muscle fatigue and back pain. Hence this leads to an unusual physical appearance along with reduced pressure on the lungs. You should not only rely on corsets but also do other exercises like yoga, standing after long periods of sitting posture, stretching the arms. It is highly recommended to consult your doctor’s advice on proper posture maintenance before you start your waist training program.