Improve your posture with these effective exercises and lifestyle changes

In the fast-paced, technology-driven world we live in today, poor posture has become a common problem, especially with the rise in sedentary lifestyles. Whether at work, at home, or during leisure activities, many people spend long hours sitting or staring at their phones. This can lead to various health issues, including chronic pain, reduced flexibility, and even an increased risk of injury. Maintaining good posture is critical for spinal health, overall well-being, and long-term fitness. We got in touch with Dr. Seema Grover, Head of the Department of Physiotherapy and Rehabilitation at Indraprastha Apollo Hospitals, who tells us about the importance of posture, exercises to improve it, and lifestyle changes to maintain spinal health.

“Posture refers to the alignment and position of the body when standing, sitting or lying down. Good posture ensures that the body exerts minimal strain on muscles and ligaments, allowing them to function efficiently during movement or when bearing weight,” he said.

Dr. Seema explains that, on the other hand, poor posture can lead to numerous health problems, including:

– Chronic pain: Back, neck and shoulder pain are often the result of poor posture.

– Reduced flexibility and range of motion: Poor alignment of the spine and muscles can lead to stiffness.

– Poor circulation: Sitting or standing in a bad posture for long periods can limit blood flow.

– Digestive problems: Being hunched or slouched can compress the abdominal organs and affect digestion.

– Core imbalance: Weak or imbalanced core muscles can contribute to problems such as incontinence or constipation.

– Increased risk of injury: Poor posture affects balance, leading to a greater likelihood of falls and injuries.

– Fatigue – Misalignment of the body requires more energy to maintain, resulting in fatigue and decreased productivity.

Exercises to improve posture

To improve posture and reduce pain, Dr. Seema shares some specific exercises that you should include in your daily routine.

1. Shoulder blade squeezes: Sit or stand with your arms relaxed at your sides. Squeeze your shoulder blades together and hold for 5 to 10 seconds before releasing. Repeat the exercise 10 to 15 times to strengthen your upper back muscles and open your chest.

2. Wall Angels: Stand with your back against a wall and your feet shoulder-width apart. Raise your arms to shoulder height, with your elbows bent, and slide them up and down the wall. This helps improve shoulder mobility and posture. Repeat the exercise 10 to 15 times.

3. Cat-Cow Stretch: Start on all fours. As you inhale, arch your back (Cow Pose), lifting your head and tailbone. Exhale as you arch your back (Cat Pose). Repeat this fluid movement 10 to 15 times to stretch your spine and improve flexibility.

4. Wall push-ups: Stand an arm’s length away from a wall, place your hands shoulder-width apart, and perform push-ups by leaning forward and pushing back. This strengthens your chest and arms, which promotes better posture.

5. Plank exercises: Hold the plank position for 30 to 60 seconds. Planks work your core, which is essential for stabilizing your spine and maintaining proper posture.

6. Bird Dog (quadruped): Start on all fours, then extend your right arm and left leg simultaneously. Hold the position for 5 to 10 seconds before switching sides. This exercise improves balance and core stability, key components of good posture.

Ergonomic Considerations for Spinal Health

Posture is not only influenced by exercises, but also by daily activities, explains Dr. Seema. Making ergonomic adjustments can help maintain proper posture throughout the day:

– Workstation setup: Adjust your chair so your feet rest flat on the floor and your knees are at a 90-degree angle. Keep the computer screen at eye level to prevent neck strain.

– Sleeping position: Choose a mattress and pillow that provide support. Side sleepers can place a pillow between their knees to align their spine, while back sleepers can place a pillow under their knees to reduce stress on the lower back.

– Lifting techniques: Always lift the object with your legs, not your back, to avoid injury. Keep the object close to your body and avoid twisting while lifting.

– Smartphone use: Hold your phone at eye level to avoid “text neck.” Take breaks to stretch and change positions during extended use.

– Standing desks: If you use a standing desk, alternate between sitting and standing. Using an anti-fatigue mat can reduce strain on your lower back and legs.

Lifestyle changes for better posture

Along with exercises and ergonomic adjustments, adopting certain lifestyle habits can further improve posture and promote spinal health:

– Regular exercise: Activities such as yoga, pilates and swimming strengthen and make the body more flexible, improving posture.

– Maintain a healthy weight: Excess weight, especially around the abdomen, can pull the pelvis forward and strain the lower back, resulting in poor posture.

– Stay hydrated: Drinking enough water helps maintain the elasticity of the spinal discs and soft tissues that support posture.

– Mindfulness and postural awareness: Practice mindfulness by checking and adjusting your posture regularly throughout the day. Activate your core muscles as you perform daily activities.

– Footwear: Choose shoes that provide support, especially if you will be standing for long periods, as proper footwear helps maintain good posture.