5 Tips for a Healthier Back
Have you checked your posture lately?
When was the last time you checked your posture in a full length mirror? Many of us go through life not paying attention to our body until we experience chronic pain or a loved one points out our visibly poor posture (e.g. rounded shoulders, forward head, tilted pelvis, sway back).
Consider the average person spends at least 6.5 hours a day sitting, and by some estimates, the average US adult spends more than 3.5 hours looking down on their smartphone. Over time, poor posture will catch up to you in the form of chronic pain (back-related pain is the #1 chronic health issue), circulation problems, and digestive issues.
Posture in the time of Covid-19
With so many of us working from home, it is easy to fall into bad habits that can lead to chronic issues and spinal distortions. The World Economic Form noted the long term effects of remote working will increase "bad backs through poor ergonomic posture." With our heavy reliance on technology (texting, calling, social media usage, video games), tech neck and postural related issues cut across every age group. Teenagers start to exhibit long term effects, e.g. tension headaches, soreness, tiredness, and chronic pain.
Benefits of good posture
We all benefit from good posture - mental focus, higher energy level, better circulation, improved digestion, and pain relief. You can prevent certain spinal distortions by looking after your alignment. You project confidence and strength when you sit or stand erect with poise. Youthful appearance and beauty are associated with good posture. The benefits are innumerable.
Here are 5 tips for a healthier posture:
Find your neutral spine position. Physical therapist Jane Cobler, DPT recommends visualizing your alignment: "Imagine there is a string or thread from your breast bone that’s pulling you up towards the ceiling. And if you start from that point, from mid-back to chest level - just about everything falls into place. We also talk about the thread in the back of the skull pulling your head towards the ceiling to create the optimal alignment."
Take a mini-break every hour. Take 5 minutes to stretch and move your body, especially your shoulders, neck, and back.
Improve your sitting posture. Sit with your knees, hips and elbows at a 90-degree angle to your spine to maintain a neutral position. Your shoulder blades should be back and away from your ears.
Get active. Even if you can't get out much, there are a number of exercise courses to help you strengthen your core. Outside Magazine has a list of YouTube workouts for every activity level.
Keep your device screen elevated. Stop looking down at your smartphone, tablet, and computer. Elevate your device screen to be at eye level.
While these things are often easier said than done, it's a perfect time to focus on self improvement and support your health.
Through our patented technology, Kinflyte helps you achieve a healthier posture naturally by keeping your shoulders back, opening up the chest, and providing cues that promote good posture.