How can we keep our posture straight and free from pain? The connection between our posture and pain is real. When our posture is out of alignment, along comes pain.
Sleeping on a good mattress is a key to maintaining good posture. Making sure your mattress offers good support and is still in good condition is the first place to start. A good mattress should be firm enough to support the weight of your body without allowing the body to sag, and soft enough to keep muscles from aching when waking up.
Another tip is to avoid chairs in favor of standing. Standing is much better for posture than sitting, especially for extended periods of time. If you choose to stand while you work, get a foam-like cushioned standing pad. If standing at work is not an option, make sure your chair or seat has lower-back support, is adjustable on many levels, and is comfortable.
Sometimes, when we strain to see a computer or TV, our head will lean forward throwing off our alignment. Over time, this can shorten the muscles on the front of the neck and strain the muscles located on the back of the neck and shoulders. Make sure the head stays back and in line with the spine. Move your shoulders backward and push your chest forward. As for the hips, make sure to press your hips forward to straighten out the spine.
To quickly get your back into proper alignment, get an inflated volleyball sized ball and sit on the floor. Put the ball behind you on the floor close to your lower back. Lean back onto the ball. Allow the ball to roll along your spine. You may need someone else to hold your arms and keep you from hitting the back of your head on the ground. Rolling the ball along your spine will in most cases put any vertebrae back into place, and help to ease posture pain. It can be tricky and uncomfortable, but it works. Be very careful when doing that posture exercise, especially if you’re not strong and limber.
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