Proper posture is important because if you 'slouch.' not only will it make you look shorter, it will also affect your spine and develop sore muscles.
It's time to practice proper posture according to Dr. Angelo Phillip Ong, Department of Orthopedics at the Makati Medical Center. "The way you sit or stand doesn't just impact your spine, it affects many aspect of your health."
"When you sit or stand properly, you weight is evenly distributed and your musculoskeletal system is properly aligned. Proper posture relieves you of tension in your neck, shoulders and upper back, sparing your from migraines and upper body stiffness. It allows your lungs and diaphragm to expand, resulting in better breathing," added Dr. Ong. "Sitting and standing properly also engages the muscles in your back, hips, abdomen and pelvic floor which promotes balance and stability. And when you're sitting and standing tall, don't you feel so much happier and more confident?"
So what does it mean when we say- proper posture?
To know this, Dr. Ong suggests one should sit and stand according to the natural curvature of the spine. "Note how it curves inward on the lower back, outward on the upper back, and inward again at the neck. When standing, keep feet/shoulder-width apart, your weight equally distributed on each foot. Relax your shoulders, keep knees unlocked and make sure your ears are directly above your shoulders. When sitting, make sure your feet are flat on the floor, your knees at the same height or slightly lower than your hips, your forearms and knees parallel to the floor, your shoulders relaxed and your back against the chair."
Here are five ways to have proper posture and improve spine and overall health:
1. Exercise regularly. Thirty minutes of moderate exercise strengthens your back, leg and core muscles which helps your balance, stability and flexibility. Combined with a healthy diet, exercise can address or prevent obesity. Being overweight affects your posture and can trigger degenerative disc disease.
2. Ditch the heels. Stilettos shift your weight forward and strain your feet, knees and lower back. If you must wear them, make sure they're the right size. Add insoles for extra cushioning and bring a pair of flats to change into. Cushioned sneakers appear to be the experts' preferred footwear for those with chronic back pain, as they're lightweight, comfortable and offer support and stability.
3. Take a tech break. If you're glued to your smartphone, tablet or computer for hours, it sets you up for back and neck pain. Get up every half hour to an hour to stretch and walk around.
4. Invest in an ergonomic chair. Part of the wfh workforce? Look into getting an ergonomic chair. Designed to follow the natural curves of our spine and our body's movements, these chairs feature armrests and headrests, support for the lower back and an adjustable seat height. Take it further by ensuring your laptop is at eye level, so you won't have to slouch down while working.
5. Pay more attention. A bit of self-awareness can go a long way in developing your posture. If you feel like your slouching, correct this by imaging an invisible string attached to the top of your head, gently pulling you upwards. Or imagine you're wearing a beautiful necklace and want to show it off to people around you.
"Sitting slumped over or walking with your neck bent down while looking at your phone can take many months to correct," said Dr. Ong. "But once you replace them with good posture practices, they become habits that stay with you for life."
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