Here are some facts, tips, and methods for correcting your posture to share with your followers.
Feel free to use this information in your blogs, website, newsletters, social media posts, and any graphics you create for them. Just let us know if you need help with any of that!
Just standing up uses:
45 miles of nerves, and
60,000 miles of blood vessels!
The average college student (and other Millennials) spends 8-10 hours a day on their smartphone, often with poor posture that seriously strains their neck.
65 million Americans endure back pain every year, with 7.6 million adults are disabled from that pain.
80% of Americans suffer back pain at some time during their lives, including 1 out of every 4 American adults who have suffered back pain just in the past three months.
The average person sits for an incredible 13 hours a day now, often at work and in front of a computer or other technology!
People only walk, stand, or move around about 4 hours every day.
What posture is correct for sitting at your desk at work?
Computer screen height. Make sure your monitor or screen is in line with your eye height, tilted slightly so you only have to move your eyes – not your neck – to see the whole screen, saving your neck, and shoulder muscles from fatigue and injury.
You should also sit at least 18 inches from the computer screen, which helps keep your head and torso aligned.
Keep your elbows close to your sides and forearms parallel to the floor. You should be able to reach your keyboard without moving your elbows.
For proper back alignment, tilt your pelvis a bit forward so that you’re almost sitting on your hamstrings, rather than all of your weight on your back and tailbone. This will also help relax your back and neck muscles.
Place your feet flat on the floor. If your feet don’t reach the floor comfortably, use a box or footrest, but don’t curl up your legs or dangle them.
Your ankles should be in front of your knees.
Make sure there’s a small gap between the back of your knees and the front of your chair.
Your knees should be at or below the level of your hips – not above.
But sitting for a long time starts restricting breathing and circulation, so make sure to get up and move around frequently.
What does a strong standing posture look like?
For correct standing posture, align each zone of your body – the head, torso, pelvis, and legs.
Gently raise your head and center it over your body, straightening but not hyperextending your back.
How about optimal posture for sleeping?
The average person sleeps for 7 hours a day, so invest in a good mattress (most people prefer firm, but test out and get the right one for you) and pillow.
Side and back sleepers maintain better posture and breathe easier, so avoid sleeping on your stomach.
If you’re sleeping on your side, try a pillow between your knees to add pelvic support and align your hips and torso.
When you sleep on your back, use pillows with a neck contour to properly support your neck and spine.
Posture even has a big effect on our overall health.
Keeping a bad posture can do some long-term harm to your health.
Poor posture can inhibit and hard your bodily systems, negatively affecting your:
- Muscles, joints, and ligaments
- Reduce movement range
- Heart, lungs, and other vital organs
It can also very quickly lead to:
- Back pain
- Neck pain
- Nerve interference
For those reasons posture is a direct indicator of how long we’ll live, and with what quality of life.
In fact, maintaining correct posture will allow you to:
- Feel more energetic
- Suffer less fatigue
- Sleep better
- Breathe easier and more deeply
- Pain-free movement
- Perform at your athletic peak
- Better range of motion and flexibility
- Improved balance and coordination
- Increase your confidence
- Reduced stress and anxiety
- Help prevent injuries
- And even age gracefully, keeping your youthful looks longer!
Introducing the ACE method of correcting your posture:
When it comes to recognizing what you’re doing wrong with your posture, whether its at work, while walking around, or even while sleeping, we recommend:
The first step to correcting your posture is to identify how you are sitting, working, standing, and sleeping, including your body’s alignment but also those bad habits that have become so ingrained. Once you recognize them, you’re on your way to a better posture.
Make sure you are consciously choosing your alignment and position, not just slipping into it. Focus on the basic principles we've outlined above, including aligning your body's zones properly and also sitting correctly at work and using phones and other electronics mindfully. With just a little bit of discipline, your new, improved healthy posture will become a habit!
Use the correct chair, desk, computer screen, car seat, mattress, etc. to help foster a strong posture. Your environment can even include visual reminders (like a Post-It note on your computer, a diagram on the wall, etc.) and even the right footwear.
What are some other ways you can improve your posture and balance?
- Periodic stretching at work or during the day
…and don’t forget about the most important of all - regular chiropractic care!