Slouching is bad for you. You probably already knew that. Maybe you’ve even gotten (annoyingly) reminded to “straighten your back” by your elders. I know that I have plenty of times. Chances are you didn’t actually listen to them. Did you know that slouching is bad for your mental and physical health, though? Even further it can cause some serious long-term effects.
Sure slouching can seem comfortable right now, but you’ll be regretting it at 70 when you have severe back pain and can’t bend down. Keeping your posture straight, however, is much easier said than done. Yes, you can definitely straighten your back right now, but in 10 minutes you’ll probably be slouching again. Don’t get discouraged yet. Armed with the right tips, you’ll be able to improve your posture over time.
What exactly can you do to improve your posture long-term then?
What Can Slouching Do To Your Health?
We all (probably) know that slouching is bad for your back, shoulders, and neck. However, that’s far from the only effects of slouching.
For one, slouching isn’t just bad for your physical health. It can be bad for your mental health too. That’s right! Studies have shown that there could be a link between your mental health and posture. Depressed and and anxious people, for instance, are for more likely to take on a slouched posture. People also often associate straight postures with confidence. Interesting, huh?
Slouching can also cause headaches, and even worsen your migraines. Back and shoulder pain can also start out tame, but the more you slouch, the worse it will get. Familiar with the constant feeling of back and shoulder pain every day? That’s probably a sign you need to fix your posture.
The long-term effects of slouching are even scarier.
For starters, your spine becomes weaker and weaker the longer you slouch, leaving you vulnerable to injuries. A weaker spine also means worse upper-body strength, not to mention that it will be even harder to sit up straight. Slouching for long periods of time also compresses your chest muscles, leading to worse air circulation, and making it harder to breath. Fun, right?
The worst part? Slouching is incredibly common, and most people who slouch don’t even notice they’re doing so. You might go you’re whole life slouching only to feel the reign of terror kick in when you start to get older.
All in all, that doesn’t sound good, does it?
What Can You Do To Improve Your Posture?
Before you start your epic journey to better your posture, you may want to keep some things in mind. Improving your posture takes time. Like a lot of time, especially if you’ve gone a while slouching.
You’ll also probably have worse back pain than usual. That’s normal; but it might demotivate you. I know that I’ve gone years slouching, just because I thought it was more comfortable. Although it’s more comfortable in the short term, it won’t be good for your health in the long-term.
Okay, with all that in mind, let’s take a look at what you can do to improve your posture:
1. Are Your Desk and Chair Right For You?
Let’s be honest — you probably spend most of your time at your desk. Obviously this isn’t good, for a variety of reasons. Unfortunately, most of us don’t have control over this, especially when our work is tied to computers. However, you can make the desk you sit at everyday better for your posture.
Surprisingly, just adjusting your desk and chair can have an enormous impact on your posture. No, you won’t need to buy some expensive gaming chair or a new desk. You can quickly tweak your workplace set up right now, and you’ll probably have something in your house for it already.
So, go ahead and look at your current setup, does it have:
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Proper lumbar support. Meaning that your chair can properly support the curve in your spine. If you don’t have a chair with lumbar support, don’t fret. You can use a pillow or even a rolled up towel to support your back.
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Correct chair height. To check if your chair is the right height, simply see if you can touch the floor with your feet, while your back stays straight and level. If you can’t, you can either get a taller chair, or you can use a box or books to prop your feet up. Even high heels work.
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Computer is the right distance away from you. Ideally, you’ll want your monitor about an arms distance to you. You’ll also want to make it so when you look at your computer, you have to look down a bit. Avoid bending your neck towards your computer screen.
Trust me, once you change your setup, you’ll probably notice the difference in your posture right away.
2. Remember To Move Your Body
Even if you do keep your back straight at your desk, that isn’t enough. Your back, shoulders, and neck will still end up hurting. It’s not good to stay in one position for too long, even if it’s a good one. If you’re often absorbed with your work, this may seem hard, but it’s very important.
Try getting up moving your body at least once an hour. It doesn’t matter what you do, as long as you move your body. Some suggestions include walking around your house picking up rubbish, taking a stroll outside, or even a dance break. Whatever works for you!
3. Stretching Exercises
Stretching exercises and yoga poses can play a crucial part in stretching your spine out. Since having a visual representation is important, and you might end up hurting yourself without one, I won’t explain how to do any of these stretching exercises. Feel free to look these up on Youtube.
Some of the best stretching exercises are the child’s pose, plank, bridge, and arm raises. You can also try stretching your spine out by simply lying down on your bed and placing a couple of pillows under your back, until you feel a good stretch.
Fixing your posture can be hard, and annoying, but with enough patience and time, you can do it. As long as you stick it out, remind yourself not to slouch, and keep those tips in mind, you’ll soon feel the benefits of a good posture.
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