For years we've been told that good posture means standing tall, shoulders back and your spine straight as a rod.
But that might not actually be true. According to Dr Xand van Tulleken, a doctor and TV/ BBC presenter, much of what we think we know about posture is outdated. In fact, trying to hold yourself bolt upright all day could do more harm than good,
As the end of summer looms and many people return to work and studying, here are his three suggestions to improve your posture and in turn help look after your back.
1. Keep moving
Dr Xand says the key is to change it up.
There are lots of posture corrector straps, back braces and chairs that promise to change your life but "you just need to be moving around in the day".
A lumbar cushion or an ergonomic chair can make sitting more comfortable and a wearable posture reminder might nudge you to stop hunching but none of these replace the basics of movement, strength and listening to your body.
"You can have the best chair, but if you spend eight hours sitting in it you'll still have back pain."
Dr Xand also cautions that some back gadgets marketed as improving posture can force you into one position that constrains and restricts your movement and that's the opposite of what you want to be doing.
Make sure you stand, stretch and take regular breaks - even small shifts can reset your muscles, he says.
2. Build strength, not stiffness
Good posture comes from strong muscles, but that doesn't mean you need a gym membership or Olympic ambitions.
Dr Xand suggests regular exercises to build a stronger core and back.
Simple movements like raising your arms above your head and turning your head from side to side "can lift some tension and help you feel instantly better".
"What we want is for our body to support itself," Dr Xand explains.
Exercises like pilates and yoga can be a good way to stretch your body and target specific pain points, he says.
The NHS website also suggests, simple exercises which can be done at home to improve your strength.
The way we sit, stand and move often reflects how stressed we're feeling about what we're doing.
Hunched shoulders at a laptop can be as much about deadlines as desk set-up so it's important to reflect on your attitude towards work or study.
"Pain is not just about muscles, it's emotional and psychological," explains Dr Xand.
He says that previously people would be told to focus on their desk set-up without taking into account that pain can be a result of "stress, the amount of time you're doing your job and whether you do any exercise."
"Your seat height is important but other facts are also important," he adds.
So, sometimes fixing your posture is as much about easing your schedule as it is about stretching your spine.
In some cases poor posture (not just back pain) can be down to an underlying medical condition and you should check in with your GP if concerned.
According to the NHS, if you're suffering from back pain you should try and stay active, take anti-inflammatory medicines and try doing some exercises and stretches.
You should see a GP if your back pain doesn't improve after treating it at home for a few weeks or the pain is getting worse over time.
Good posture comes from strong muscles, but that doesn't mean you need a gym membership or Olympic ambitions.
Dr Xand suggests regular exercises to build a stronger core and back.
Simple movements like raising your arms above your head and turning your head from side to side "can lift some tension and help you feel instantly better".
"What we want is for our body to support itself," Dr Xand explains.
Exercises like pilates and yoga can be a good way to stretch your body and target specific pain points, he says.
The NHS website also suggests, simple exercises which can be done at home to improve your strength.
3. Change your mindset
Posture isn't just about muscles, it's also about mindset.The way we sit, stand and move often reflects how stressed we're feeling about what we're doing.
Hunched shoulders at a laptop can be as much about deadlines as desk set-up so it's important to reflect on your attitude towards work or study.
"Pain is not just about muscles, it's emotional and psychological," explains Dr Xand.
He says that previously people would be told to focus on their desk set-up without taking into account that pain can be a result of "stress, the amount of time you're doing your job and whether you do any exercise."
"Your seat height is important but other facts are also important," he adds.
So, sometimes fixing your posture is as much about easing your schedule as it is about stretching your spine.
In some cases poor posture (not just back pain) can be down to an underlying medical condition and you should check in with your GP if concerned.
According to the NHS, if you're suffering from back pain you should try and stay active, take anti-inflammatory medicines and try doing some exercises and stretches.
You should see a GP if your back pain doesn't improve after treating it at home for a few weeks or the pain is getting worse over time.
Above words from here
---- xxxx ----
On a personal note - I do find it's best to keep moving and if I should be on the computer I make sure that every so often I get up and move, have a stretch etc.
How about you?
All the best Jan
29 comments:
This is interesting. It's good to hear it's not just standing straight!
...wonderful information.
Extremely helpful information here, Jan, a heartfelt ♥️ thank 😊 you for everything you do to help others. You have been a big help to me.
Gracias por los consejos. te mando un beso.
My mom was some what strict about posture.
These are such good tips -- and a good reminder to work on all of them.
Good advice you have written, Jan.
Thank you for the tips! My ALSTOM-admin also suggested very strongly to take a break off the screen for 5 minutes per hours to relax the eyes (of course I forget that!).
'Use it or lose it' as the saying goes. I should certainly move more than I do.
This is a very interesting article. I even read it to my partner right away...
Thank you and have a nice day! Hugs, Elke
Great advice and tips, thanks for sharing.
Take care, have a great day!
Thank you for this article. I found it very helpful.
God bless always.
I love the third point you had about posture. It's so true. Mindset can affect so many things. Hope you're week is going well.
Yes, moving seems to the key to a lot of things.
Jan, thank you for this very informative post. I've heard that phrase since childhood, but it isn't always possible to do...especially with scoliosis. I appreciate the information you have shared here.
Needed this. Thank you.
Posture is so important. Moving always help :-D
Precisava dessa dica. Muito obrigado.
Muy interesante lo que nos cuentas. Besos.
These are great tips. I know that I have to keep moving or I hunch right up and become very sore.
Good tips. I guess I'm fortunate because I fidget a lot and also can't sit still for long. Who knew those were positive traits!!
Thank you for the info.
Hello Jan, thank you for this very informative article. Great advice!
I tend to not be in the position all the time while working.
I know someone who's spending their time not working while at work, sitting at the very front end of the chair with their shoulders against the backrest, surfing the web. And then they complain about back pain.
I do think that is true, staying in one position too long can make you very stiff until you get moving, I try to do that throughout the day but find in the evening when my cat gets on my lap I tend to sit longer than I should so I don't bother him while he is sleeping.
I always find that moving around is better for my back than staying in one position.Some very good advice here.
Interesting post and very helpful. I’m glad I came across you blog :)
Great tips. I have terrible posture and standing up straight all day long hurts...glad to know there are other helpful things to do.
Good advice. My posture isn't as good as it used to be, but I am a great believer in keeping moving.
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