A postural restoration is a comprehensive approach to restoring flexibility and strength to the body so that you can maintain good posture, and free yourself from body pain.
The ultimate goal is to boost vitality, and when we feel good, we have more energy and are able to do all of the things we want to do.
Headaches and tension in the shoulders and back are often created by chronic bad posture, and if you’re slouching, you may also have gastrointestinal reflux or feel fatigued because you’re unable to breathe deeply.
Our sedentary lifestyles are crippling us without us even realizing it. Without really focusing on our posture there is next to no way we’re going to be able to eliminate these aches and pains from our lives.
How to Fix Bad Posture
Sit all the way back in your chair. You should know that if you sit too far forward, there’s pressure placed on the pubic bone, and too far back, there’s pressure on the tailbone.
Find the middle range by keeping your feet flat and centering your weight with your buttocks and pubic bone creating a triangle.
In the car, it’s important to support your lower back to prevent pain, and you can adjust the seat or use a small pillow behind your lower back.
Take Five Minutes Every Hour to get up and Stretch
The easiest thing you can begin to implement into your daily routine is also one of the most beneficial ways to improve your posture.
Take five minutes out of your day every hour to stand up from your chair, bend down to your toes, and stretch your body as much as you are able to.
This simple routine is going to release a lot of the coiled tension in your body, help you improve your posture, and help banish lower back pain from your life.
A lack of flexibility can lead to muscle imbalances and poor postural alignment. Thus, include stretching in your weekly exercise program, and stretch daily to relieve specific points of discomfort.
While standing or sitting, pull your head back, and center it over your spine, then pull your shoulders back and down, moving your arms as if you’re trying to put your elbows in your back pocket.
Push palms outward and holds for at least six seconds. You can do this a few times during every hour you’re sitting at your work table or computer.
Wake Up and Stretch Immediately
You can find a number of beginner routines on Simple stretching exercises on YouTube. These forms of exercises will inject new life into your back, improve your posture, and help you start the day off right without a lot of extra effort.
After waking up you want to at least reach down to your toes, curl your fingers around them, and arch your back up as much as possible.
You should hold that position for 15 to 20 seconds at a time, and it will release a lot of the tension stored up in your back and help you feel much better about tackling your day.
Workout with a Focus on Your Core
Core exercises and yoga or Pilates that combine athletic movements with stretching and holding will work well on the back pain that you might be struggling with.
Your core is an incredibly important part of your biomechanics chain and you need to do everything you can to provide it with the strength and support it requires to hold your body together.
A stronger core will enable you to stand taller, sit straighter, and avoid the hunching that causes so many people to deal with exhausted backs.
Watch your Sleep Posture
improperly positioned sleep posture can leave you achy, and if you’re a side sleeper, use a pillow that keeps your spine aligned by supporting your head so that your neck isn’t held at an awkward angle. When you lie on your side, your top knee drops, pulling down on your back.
That is why it is important to place a pillow between your knees to stay aligned. Back sleepers can place a pillow under the knees to open up the joint spaces in the spine, and if possible, avoid sleeping on your stomach because it creates neck strain.
Lift the Right Way
Lifting heavy objects can really hurt your back if you don’t use proper posture. The most dangerous position is bending and twisting because there’s nothing supporting the spine.
When you lift, stand directly in front of the object, not to the side, and place your feet slightly wider than your shoulders and squat from the knees, using the gluteal muscles to lift.
Then, pull in your stomach, exhaling on exertion. To pick up lighter items, such as toys, you should bend at the waist, keeping your head and back straight while extending one leg off the floor straight behind you.