Best Posture Brace and Posture Corrector Of 2017


Welcome! Here at BPB (Best Posture Brace), we have poured hours of research into creating this guide and list of the top 10 best braces for your back. We believe that now more than ever, people are increasingly finding themselves developing poor posture as a result of their work environment and other factors. However, with the help of this list we hope that you will be able to pick out the best brace that suits your needs. If you are in a hurry – please check out our quick tables. As always – please contact me for any question that you may have – I love to help!

Are You Looking For Posture Braces For Men? >Click Here To Skip To See Our Reviews and Picks<


Best Men's Posture Braces


Our #1 PickAgon Posture Corrector

The Agon Posture Corrector is our number 1 pick and the most bang for the buck brace  in the market today. It's affordable, stylish, and most of all - it out performs others! It's sleek enough to be worn under a shirt and aesthetically looks more appealing than some of the other ones we have reviewed. For the price - it's extremely affordable. Lastly, it is one of the most reviewed braces for men on Amazon.

1. Toros Group

Toros Group Posture Brace

The Toro Group brace ranks highly on our list for simply one main reason – it does what it’s supposed to. This was the first brace I purchased because of my bad posture. When I first put it on, which I must say all the directions on the packaging were not the best, it took me a couple tries to get it right.

In order to put it on correctly – First, make sure you wrap it around your back and waist with the velcro being on top of your stomach (the sticky portion outside). Next, put the straps over your shoulders. Lastly, take the straps and cross them over your shoulders and to your back. Lastly, attach the straps from your back to your shoulder.

This posture brace has an excellent feel to it. It is not umcomfortable , unless you tie the straps too tightly, and the wraps around the waist do not feel like they are weighing you down in any way. One downside is that they do run slightly bigger – which can be adjusted with the velcro straps. Also, the straps don’t irritate your underarms! Which can be a nuissance for those who have had a previous experience with posture braces.  How do I know they are working? Well, they do make me want to sit in the correct posture when I am sitting in the sense that  it keeps my shoulders back and prevents slouching.  Remember, braces should be worn for 3-4 hours daily for a max. effect.

2. Stealth Support

Stealth Support Posture Brace

The Stealth Support posture corrector is made to keep your back straight. As someone who has a tendency to slouch, especially while working, this brace helps keeping your posture aligned while at the same time not “forcing” it as other braces do.

It has a natural feel to it which essentially lessens the burden on your body as it requires less tension to do so. This brace, like many others, uses velcro strips in order to make it adjustable to your dimensions. It is extremely easy to put on by your self, so you do not need another person to help. At first, when I put this on to try it out – I didn’t feel as if my back was straight until I looked at the mirror. Wow – this brace kept my back as straight as a board. It is light weight weighing as it is made out of 90% polyester and 10% spandex. I found it most helpful to wear this brace over your shirt, like others, as it helps to avoid having the velcro and straps irritate your skin. This limitation might stop you from wearing it all the time but remember that posture braces do not need to be worn all day – only for a couple hours.

3. ThermoScience

ThermoScience Posture Brace

The ThermoScience brace is an excellent brace that helps with spine alignment and clavicle support. The product is essentially a very simply apparatus but the difference it makes can not be understated.

ThermoScience helps with alleviating the pressure of gravity off your shoulders and distributes it evenly on your upper back. The brace helps restricting bad posture movement by keeping your spine aligned with the body’s natural curve. The clavicle support is perfect for someone who has recently suffered a clavicle fracture. This brace does not carry odor,  and is easily washed. This is also perfect to wear under your shirt as it is not as easily visible as the other braces on our list.They can be worn while sleeping but might be slightly uncomfortable. 

4. MyPro Supports

MyPro Supports Posture Brace

MyProSupports supportive brace helps to alleviate the poor effect of a bad posture with it’s simple and intuitive design. The brace initially might feel uncomfortable or hurt for the first week or so however this is natural when you tend to put a brace on as your body is not used to telling it what the right posture is. 

The brace itself is very comfortable. One downside is that it is hard to keep it in place while moving but it does not move as much where it is falling off. I sensed minor irritation under the arm pits which can be reduced by wearing a t-shirt underneath the brace. This brace because of it’s clavicle support will work for clavicle fractures as well but not as well as the ThermoScience one. It has also been used for people with rib subluxations. Overall, the product is a neat device to help your shoulders back and keep your spine straight. It will  restrict your movement slightly where it might become harder to reach for something or cross your arms however if you’re wearing this brace for short periods of time (which is how you are supposed to) this shouldnt be a problem. Lastly, the fabric is soft and feels like it is made with quality material.

5. Bravado

Bravado Posture Brace

The Bravado brace is a well made brace that helps with those with a shoulder slump, poor posture, any other type of spinal issues. Many have used this brace in conjunction with going to the gym as it helps keeping your posture in the perfect placement with free weights. 

The brace is nicely concealed underneath shirts. One of the big pluses of this brace is thickness of the padding in the strap. The thickness allows one to be more comfortable while using the brace as it gives a nice cushion between you and the brace. Bravado allows for a good amount of tension while not feeling over-bearing. The fabric is the most easily washed brace as it can be placed in a mesh bag and washed or just tossed in the water. It does not attract odor thus making it reusable a couple times before a wash is needed.

6. Cojino

Cojino Posture Brace

The Cojino brace is an easy to wear and adjust posture corrector just as it is described to be.   I wore this brace when I was involved in a bad car accident back in 2007 when I was experimenting with different braces.

During that time, I distinctly remember how well this brace kept my head straight. It worked better than a c-spine collar that my doctor originally had prescribed for me.  I did find my self sweating more than the usual due to the stomach wrap, however nothing that caused me to stay away from the brace.

7. Armstrong Amerika

Armstrong Amerika

The Armstrong Amerika corrector provides excellent support for those suffering from fibromyalgia or bone fractures as well as alignment issues. The brace is comfortable and provides support along the entire spine unlike some of the other braces on our list thus it is meant for those who have severe back issues. The biggest knock on this brand is that they are not accurate in terms of sizing. I ordered a small which was still slightly big on me. However, this can be worked around by adjusting the straps in a unique way. I ended up pulling the straps tighter and then tucking them into a loop. I was extremely pleased with the cutomer service of this company as  they listen to me and sent me guides on how to wear it correctly. A+ from me in terms of customer relationship. It does not carry an odor and it is quite flexible enough to provide some motility for your average daily living.

8. Yosoo

Yosoo

The Yosoo posture corrector is another brace that provides thoracic and lumbar support as you can see in the image on the right. It’s quick and easy to put on, as you put it on just like a back pack and then strap the stomach velcro in place. Because of it’s bulky size, it would be hard to wear this underneath your shirt. In addition, this brace does have a tendency to carry odor. It does provide good support as it is comfortable but firm. My biggest problem with this brace would be how it can be too firm at times making it difficult to reach for things. The awkward feeling with this brace can be adjusted with the straps but for me I found it a little too hard to maneuver with.

9. Stability Ace

Stability Ace Posture Brace

My overall impressions of the wildly popular Stability Ace brace is that it is a simple and minimal product that does what it needs to. Although, the brace seems to have a high number of reviews and a decent price – it does come with a couple of nuances that you should be aware of. This brace is a upper thoracic support brace that can be easily concealed – however because of it’s build, it causes mild irritation in the arm pit region. The next point about this product is that the bracket has a tendency to warp after rigorous use. This brace is still overall good enough to be used for upper back issues or minor to mild posture issues.

10. FlexGaurd Support

FlexGaurd Support

The FlexGaurd support is a decent brace for the money but falls short on many aspects.  The brace deffinetly does help in keepig your shoulders upright and back but it causes severe irritation and erythema (the redness you see after a bruise) in the axilla (arm pit region). I wore it over a shirt when I did my testing on this product and it still caused my arm pits to swell from rubbing against it! Design wise – the brace can adjust to different body styles but thats only after thorough adjusting of the straps. Overall – it does not fit as well as I would like my brace to. It did not keep my posture straight either compared to the other braces I have reviewed hence why I have put this support last on my list.


Best Women's Posture Braces


Our #1 PickYoSoo Posture Corrector

The YoSoo Posture Corrector is a gem, as we have discovered after trying on atleast 100 different braces. I mean, it's minimal looking but at the same time has enough features for you to be able to customize to your desired size. Many of the top posture correctors in the market today are utilizing this type of design in their products, however YoSoo was one of the original creators of this type of brace. Perfect for ladies and even men.

1. Posture Medic

Posture Medic Womens Posture Corrector

Posture Medic ranks first on our list for women because  after researching the other brands out there – this one fulfilled all our criteria. For starters – the Posture Medic comes with information on how to use the brace properly and exercises that can help with strengthening your posture. It was one of the few braces I’ve purchased that comes with a detailed guide and instructional information. Next, this posture brace does not necessarily force your shoulders back like other ones tend to do but actually it slowly  puts pressure on your shoulders if you decide to slouch. Hence, it behaves as an enforcer, because if it were to force your shoulders back that could actually lead to mild atrophy of your back muscles due to inability to use them. The brace is extremely light weight as well thus lessening the pressure on your shoulders in comparison to others. It is also portable enough to carry with you anywhere. It is extremely easy to put on and off like a back pack.  

2. Bax-U

Bax-U Womens Posture Brace

The Bax-U posture brace is perhaps the most famous posture brace on the market. It has a decent social media following and was one of the original posture braces made for women. Similar to the Posture Medic, it reminds you to keep your back straight with the pressure it places on your shoulders. The design of the Bax- U has been changed recently which has caused many to face sizing issues. The new deisgn has less velcro to adjust to your shoulder length. 

3. Camp Ben

Camp Ben Bax-U Womens Posture Corrector

The Camp Ben support system has a great design in terms of appeal however it does come with a couple of cons. For one, the brace does not sit as positioned like on the package picture. You need to readjust it quite a few times which can get annoying. It also digs under the arms. 

4. Agon

Agon Womens Posture Corrector

The Agon Posture Corrector/Brace is very easy to use and comes with a decent amount of instructional material which was sent by the company via email after purchasing the product. I was taken back by how detailed the material was and the service was top notch. In terms of the brace – it is comfortable and you can tell the product was made with great attention to detail. The middle support system that covers the spine is thick and well padded which contributes to the comfortability. However, the thickness is where my one negative point about this product comes in. The thickness along the straps causes it to be hard to wear under shirts as it is noticeable under shirts because of the thickness of the straps. I would estimate the thickness of the straps to be about 2 inches. 

5. Easy Comfort

Easy Comfort Womens Posture Corrector

The Easy Comfort Posture Corrector is perfect for those suffering from mid-thoracic spine pain or with weak back muscles. The brace it self is perfect for what it does however, because of its thickness – it is noticeable. The design aesthetically could be better as it isnt as aesthetically pleasing for as the others on this list. It can push the breasts close together which can help in making them look bigger but if you are looking for some space between your breasts – look elsewhere. The major flaw I found in this was that it can get uncomfortable under the arms especially when one tries to slouch. 

What Is A Posture Brace?

A posture brace is essentially a brace that can be worn around either your shoulders, lower back, or your arm in order to help straighten your posture. In it's simplest form - this brace helps to keep your spine in it's natural posture throughout the natural stressors we face as humans at work, commute, or just with the rigors of daily activities.  In medical terms, posture braces are an orthotic device that helps maintain our spinal curvature which is described as lordosis-kyphosis- lordosis. The posture brace can be applied to different parts of your spine depending on where your poor posture originates from, and where you personally need the most support. These braces are mostly made out of polyester and have velcro straps attached to them to help adjust the amount of tension. Braces can be worn either over or under your clothing apparel depending on the construction of the brace. Now a days, most posture braces are sleeker, minimal, and easily consealed making it easier to wear them at work or a party. 

Benefits Of A Posture Brace

Spine Anatomy

In order to understand the full effects of a posture brace and what kind of impact it can have on your spine, it's neccesary to be able to understand how the spine naturally looks like. The normal "curves" of our body follow the pattern of lordosis - kyphosis - lordosis. Starting from our cervical region (neck) our cuve is called a lordosis in this region because you can see it concave to the left. Next, is the thoracic spine which is called kyphosis because it concaves to the right and lastly the lumbar spine (lower back) has a lordosis pattern. In pathological conditions such as forward head, flat back, sway back, essentially these conditions are just exaggerations of our normal spinal curvature. For example, a flat back is a reduction in our normal thoracic kyphosis. Here's where our handy dandy posture brace comes in! A posture brace can help restore the spinal curvature by place your body in it's natural allignment thus preventing you from reverting back to your bad habits. As your body tries to slouch back into it's bad habit - the brace restricts this movement and "forces" you to stay in the correct posture. Think of the brace as a trainer which "trains" your body to slowly develop the correct posture to a point where you eventually won't need the brace anymore due to muscle memory. The biggest benefit, however, is from how much pressure the brace alleviates from your back. The brace absorbs the pressure that you would normally put on your spine and allows you to feel a sense of relief. 

Frequently Asked Questions

How is a posture brace different from a back brace?

A posture brace is specifically meant to help with maintaining your posture in the right position and disperses the pressure while a back brace only alleviates the pressure on your back - it does not correct your posture necessarily.

How long should I wear it for?

Posture braces should be worn daily for 3-4 hours if possible.

Do posture braces really work as advertised?

Yes! They are even prescribed by Orthopedic Doctors and chiropractors around the world.

Can they fix my scoliosis?

No - Scoliosis is not fixable with a brace. However, they can help with managing further deterioration. For patients with scoliosis, it is recommended to follow up with their primary care provider as surgery might be an option for them if pain control can not be managed.

Can I use this brace as alternative to surgery or physical therapy?

Yes and No. Depending on the severity of your spinal problem - a posture brace can help postpone surgery for those who are not immediate surgery candidates. However, if you are suffering from a severe spinal problem , surgery and PT take precedence. Remember to listen to your doctor in order to determine how severe your exact condition is.

How long does the affect of the brace last?

It can last a life time if applied correctly.

Is there an age restriction?

No - there are special braces for children.

How comfortable are they to wear?

If you spend your money wisely and follow our reviews - we can point you to a comfortable posture brace that can be worn daily with ease.

Is it embarrassing to wear one?

Absolutely not! Many people wear their posture braces in public or under their shirts. Don't be ashamed by the fact that you are trying to better your life!

How much do posture braces restrict movement?

Posture braces do indeed restrict your range of motion to a certain extent however they do so in exchange for correcting your posture in the long run.

Posture Brace vs.Posture Corrector

So what's the difference a posture brace and a posture corrector - nothing. You might have seen many websites describing braces as a posture corrector while others referring to the same brace as a posture brace - however they are both the same thing! The reason why you see websites referring to the same item in different terms is purely for search engine optimization. A posture corrector does not correct your posture more than a posture brace.

Importance Of Good Posture

So, how long have you endured your back problems?  Or, are you just starting to wonder why you can feel aches all over your body when you least expect it?  For instance, you just picked something on a floor and felt something snap at your back.  As you start to wonder what happened, an excruciating pain on the back begins…

Truth is, everything boils down to your posture.  Can you still recall your mom always reminding you to stand straight, besides not slouching?  Well, that is because your spinal column is stable and strong when you follow a healthy carriage.  When you crouch or slouch, however, your ligaments and muscles strain to maintain your stability, which could cause headaches, back pain, and similar problems.

Although not all moms are familiar with the spine’s arcs, and merely passes on traditional advises received from their own mom, there is much wisdom to it.  You see, a fit back has natural bends:

  1. Cervical – A forward or inward arc of the neck;
  2. Lumbar – An inner curve on the down part of the back; and,
  3. Thoracic – A backward or outward curve of the high part of the back.

Believe it or not, but good bearing helps keep these usual curves, whereas poor stance makes the contradictory, which could stress or jerk muscles leading to pain.  At this point, allow me to make a wild guess:  You’re reading this because you wish to make some changes in your existence and look forward to pain-free days? 

Then, you have made the right move since this site is full of proven strategies and steps on the prevention of back problems.  After all, everything comes together when it comes to back problems and posture.  Although a pain-free posture ought to be innate, you may feel initially stiff or wooden if you have forgotten how it feels to sit and stand up properly.

The solution is to exercise good deportment at all times.  Rest assured that you could make enhancements at whatever age you may be in now. With a bit of stretching, core firming exercises, and following the tips on this site, you can surely help you be free of back problems.

How Does Posture Affect Us?

Comparison Diagram

For the unfortunate ones, they hear almost the same instruction your mom gives from their chiropractors and doctors each time they had to be absent from work due to grueling pain on the back.  And lately, we catch the same counsel from all forms of media.

Therefore, the need to develop good posture is everywhere now.  In fact, workplaces have started investing in standup desks, besides people investing in quality chairs, but what are the gifts brought about by having a good posture?

Better breathing

Keeping a good posture assists open the air passages and guarantee proper inhalation.  This permits extra oxygen to run through the heart and the lungs.  The blood becomes then capable of transporting sufficient oxygen towards the entire body, besides ensuring that the organs, nervous system, and more tissues work effectively.

Build a sturdier core

By being seated properly, you extend your middle back that causes an unaligned spine that lets the pelvis position itself within a manner that the main muscles are better activated.  Once essential muscles work better, the abdomen will look toned and flat. 

Helps in weight loss

Are you aware that you could actually use a maximum of 350 calories each day by following a good posture?  James Emmett, a chiropractor explained that this happens because, through carrying yourself correctly, you exist taking away the tension from your whole physique and causes everything to move better.

Improve the brain and memory

An Indiana University study focused upon how memories and words are connected to body carriage and discovered that the learning capability of babies is actually influenced by their bearing.  Having good posture improved their aptitude to outline any new knowledge and recall things.

Look better and enhance self-confidence

As is self-evident, standing properly does miracles for your looks, such as you looking slimmer, taller, and successful.  It remains imperative to creating a decent primary impression.  A research at the Ohio State University disclosed that being seated upright really reinforces confidence.  Research subjects with good posture were found to feel confident in their views, whereas slouched participants stood most uncertain of themselves.

 No more backaches

A good body position is significant to lessening the occurrence of neck and back pain.  Slouching could change the structural features of the spinal column, causing constricted nerves and blood vessels, besides problems concerning joints, muscles, and discs.  It had also been noted that persons suffering from backaches experience definite changes once they correct their posture.

Posture equals power

Across various species, posture exists often the foremost symbol of the ruler.  By this time, most people have overheard about open, wide bearing reflecting high influence, while tapering, closed bearing reflects minimal power.  These postures not just display authority, but actually creates it.  Thus, people having high supremacy poses possess increased judgments of power, risk-taking, governance, as well as less anxiety.

There are so many other benefits delivered by simply having a good posture.  And these touches nearly every facet of our existence, from our looks, health, output, and mood.  So, which one appeals to you most?

Assessing Your Posture

Wall Test

When upright, remember these guidelines:

  1. Stand tall with shoulders back and free from curves, bends, angles, or irregularities;
  2. Keep the head leveled and aligned with the body;
  3. Pull your abdominal muscles inward and use them to maintain your form straight;
  4. Keep feet approximately shoulder-width away from each other;
  5. Don’t fix your knees in place.  Instead, slightly curve your knees towards easing pressure upon your hips;
  6. Use excellent shoes that deliver good care;
  7. Bear your body weight chiefly on your feet’s balls;
  8. Let the hands swing naturally on your flanks; and,
  9. Don’t put your upper body out.  In its place, try keeping your torso perpendicular towards the floor. 

When you need to stay upright for an extended period, shift your body weight from the toes towards the soles of your feet or from a foot towards the other.  In addition, don’t sport high heeled footwear when you know you may be standing for some time.  And to check your posture when standing, do the wall test, as shown below.

Meanwhile, when sitting down, remember these guidelines:

  1. Adjust the altitude of the chair to ensure your feet resting leveled with the ground or above a footstool and the thighs parallel towards the ground;
  2. Don’t intersect your lower limbs.  Instead, your ankles must be further on your knees, while keeping a little gap amid the knees’ back and the seat’s front;
  3. If the seat doesn’t reinforce the curve at your back’s lower portion, place a small cushion behind your back’s lower part;
  4. Stretch the uppermost part of the head to the room’s ceiling, besides slightly tucking your jaw in;
  5. Keep the upper neck and back comfortably in line, with the shoulders comfortably supported, not pulled backward, elevated, or rounded;
  6. Don’t work devoid of any support aimed at your arms; and,
  7. Refrain from tucking your feet underneath your chair or crossing your lower limbs over your knees.

Now, it is time for you to inspect your mirror image.  To view if you are keeping your shoulders upright, stand facing a whole body mirror or request someone to assess the position of your shoulder.  So, how was it?  Good or really bad?  Finally, found the reason why you’re not looking sharp as you ought to be?

Allow me to remind you once again that, when slouching or slumping, your spinal column does the same.  And this leads to poor circulation, which in turn causes the vertebrae to decline over time.  The result?  Chronic exhaustion and coupled with issues on circulation, it happens early in life.

Chronic pain in the shoulder, neck, and back can likewise arise from the stress of poor positioning.  This makes you among the 50% of employed Americans who suffer from pain on the back, the second common purpose for visits to a doctor in the country today.  In fact, 25% of people with backaches endure a herniated disc that may be initiated by bad posture.

The question then is what produces bad body positioning?  Take note that bad carriage isn’t an indicator of indolence at all times.  In many countries worldwide, weight concerns are turning to be more usual, and gaining weight can really change our muscles and skeleton that supports our bodies. 

We likewise are prone to be inactive as compared to the past century, probably due to the convenience high technology have delivered mankind.  Consequently, this led to an increased danger to health.  And chairs, bending at the office, unsupportive beds, and even lack of self-esteem all together add up to this problem on having a good posture.

Most Common Myths About Posture

As a child growing up, you might have experienced your mother telling you to straighten up your posture or to stop slouching. Although your mother had good intentions, those comments wouldn’t have improved your posture. The reason for this is because your posture is dynamic – not static. Your posture is constantly changing and a momentary change in posture would not benefit you at all. Hence why using a posture brace, which keeps you in that fixed posture for greater than a short time period, helps in constructing a good posture.

Myth #1 It’s hard to develop a good posture.

Many people believe in this myth so much that they give up on even attempting to correct their posture. This myth is incorrect because for one – it actually is easier to maintain good posture than bad posture because of how much stress poor posture puts on your body. It might be challenging in the beginning, but just like any habit – you can change your patterns with dedication and consistency. The key is to make attainable and measurable goals.

Myth #2 Strong abs = better posture

We all see the social media models on instagram, facebook and other social media platforms showing off their abs which many people tend to correlate with better posture. However, what many people don’t understand is that picture perfects abs does not necessarily mean having a strong core. Your core is made up of more than just abdominal muscles – it includes your illiopsoas muscle, back muscles, pelvic diaphragm muscles, and even the muscles that help you breathe.

Myth #3 Good posture = shoulders down and back

Back straight! Shoulders back! Bring back old memories ? If not, consider yourself lucky. This common phrase has been synonymous with good posture for years – until recently. Fixing your shoulders in that position is actually destabilizing your posture by tensing your cervical muscles.

Myth #4 Bad posture can’t be changed because it is genetic.

There has been no correlation to bad posture being carried in your genes. Even if proven to be true, genes don’t define us. The human body is malleable meaning it can be constantly changed.

Myth #5 Good posture means never slouching or hunching over.

These are natural movements. Restricting natural movements completely can create further problems hence why it is not appropriate to wear your posture brace 24/7.

Anatomy Of Posture and Movement

Your spine protects your spinal cord. Your spinal cord attaches your brain to all the nerves in your body.Look at the width of your pinkie finger. That is about the same width of your spinal cord.What is amazing is that half of your spinal cord is designed to carry movement signals.Furthermore, 90% of your brain’s energy is used to hold you upright against gravity. Your postural muscles are constantly moving and being activated to help you avoid being a blob on the ground.Our bodies are wired for motion. They are designed for movement.Within every joint of your body are receptors, little feedback mechanisms, that send signals directly to your brain when there is motion.Those receptors connect to areas of your brain that influence your learning, attention, and memory.Those receptors are in all of the joints of your body (most densely in the spinal joints), and when we move, they connect to areas of our brain that influence your body’s digestive system and your immune system.Movement can even override negative thought patterns.

Have you ever gone for a walk or finished a workout and afterwards you experienced feeling more depressed than you did before You might feel sore.You might feel tired.But emotionally, have you felt worse? Absolutely not. When you exercise, you cause a cascade of hormones to be released into your body that override stress hormones.When you move your body, you will unleash potential within.We have unfortunately grown accustomed to a lot of the stress we experience. The stress we feel becomes our new “normal.” We start to think that headaches are “normal;” the neck or back tension we may experience is “normal.” Or worse yet, we label it as “getting older.”

Nothing could be further from the truth!

What’s amazing is that pain and motion are signals sent to the brain on the same “information highway,” if you will. Which means if there are more lanes of motion traffic flowing, that leaves less room for pain signals to flow. Think about the last time you rolled your ankle. You tried to move it, right? You tried to hobble around on it. You innately knew that motion and maybe even rubbing it with your hands would cause the pain to diminish.

And it worked!

Movement signals override pain and stress signals. Overall, your body will feel better with motion.Movement sets the stage for healing and growth of new, fresh cells.Movement also stimulates your body’s balance and the coordination centers in your brain. Take a moment and think about someone you may know who has a lack of motion in their life.

Do they express health? Or, do they express a lot of symptoms, sickness, and disease? Are they upbeat and optimistic? Or, do they frown a lot and maybe sometimes get depressed?

Do you now see that motion is critical for a human body to function optimally? We are wired to move!

Postural and Phasic Muscles

Our postural muscles, which include spinal, hip flexors and calf muscles, help keep us upright against gravity. They can work for long periods, but are prone to shorten and become tight with over-use and then become painful.

Our phasic muscles are more suited to movement. They tire more easily than postural muscles, but can become inhibited and weak.

 It is important to keep both muscle groups functioning well to maintain fluid joint movements and minimize musculo-skeletal imbalances.

 A balanced workout combines stretching the postural muscles and strengthening the phasic muscles. This leads to greater efficiency of movement and reduces feelings of tiredness and stress.

Our Posture As Children

Young children naturally bend through their hips, knees and ankles. Their heads remain balanced as they learn to squat, stand, walk and run.

Unfortunately, after they start sitting in chairs, at desks, and become involved in sedentary pastimes, their achilles tendons may begin to tighten and muscular problems may develop. This can happen at around the age of six. Children often lose their natural ease of movement and begin to develop postural problems because of increasing misalignment.

Vertebrae

This diagram shows two vertebral bodies, with the disc in between them. The disc acts as a shock absorber or cushion. The facet joint allows movement between the two bodies so that you can bend forwards, backwards, sideways and can rotate your spine. Ligaments (fibrous tissue) connect bone to bone, creating stability between bones.

You have 7 vertebrae in your neck, 12 in your thoracic spine and 5 in your lumbar spine.

Through time, these structures all develop some wear and tear. This site is intended to show you how, with increased awareness, improving posture and other minor corrections, you can reduce your aches and pains and other stress on your system.

  1. The first diagram shows a healthy unit: two vertebrae, the discs, the spinal cord and the black nerve root emerging from between the two vertebrae.
  2. The second shows the effects of excessive loading and compression – a result of poor posture, tight muscles and bad habits.
  3. The third shows narrowing where the nerve root emerges between the vertebrae. This is not good for your spine, and will give rise to nerve pressure and pain.

 

Lumbar Sitting Position

Lumbar Spine and Sit Bones

Sit on a firm surface. Place your hands under your buttocks, palm side up. Feel for the bony prominences pressing into each hand. These are the sit bones. They are like little rockers. Slowly rock backwards and forwards using your hips, while keeping a straight back. Stop when you feel you are sitting at the centre point. See if you can align your shoulders over this centre point.

Optimal Sitting Posture

Finding The Optimal Sitting Posture

Find the half-way point between the two lumbar spine extremes, shown on the image to the right. That point is your neutral position and is the desirable one. While you maintain this spinal position, line your shoulders up over your sit bones. If you are not sure you have the correct position, keep your back straight and swing forwards and backwards, using your hips as a hinge. Stop moving when your shoulders are aligned over your sit bones.

For this exercise, it can be helpful to sit in front of a mirror, both facing it and sitting sideways, to give you feedback. Old habits may give us wrong information. We may think we are vertical when we are not.

Correct Thoracic Position

Mid-Thoracic

While sitting, notice if your mid-back is slumped over towards your knees. If it is, you will limit the ability of the diaphragm (main breathing muscle) to work. This muscle attaches on the inside of your lower rib cage and pushes downwards and outwards as you breathe in to allow the lungs to expand. If your mid-back becomes strained through poor posture, your muscles will become tight, your ribs will stiffen and your ability to breathe fully will be limited.

 In order to get into the correct mid back position – elongate the back of your neck while lengthening the front of your torso upwards as if you were closing a zipper from your crotch to the base of the front of your neck. Slowly breathe out, feeling your ribs move downwards towards your hips. Keep your shoulders relaxed. Now breathe in as though you were filling your lower torso with air.

Practice this position many times and it will become second nature.

Correct Neck Position

Neck

Freeing the back of your neck from it’s bad posture habit is crucial to building a uniform posture. Look at the diagrams on the right to determine what the incorrect and correct positions are for your neck. As you can see on the right, the incorrect neck position has a outward position which puts extra tension and stress on your neck muscles (trapezius, sternocleidomastoid). The correct position is in line with the center of gravity.

Correct Shoulder Position

Shoulders

The position and relationship of your upper back and neck is critical to the mechanics of your shoulders. The shoulder is a wonderfully mobile but complex joint. It is kept stable by a set of muscles that cannot work effectively if the shoulders are hunched or rounded. This is why shoulder relaxation and proper shoulder-blade positioning are important. Correct positioning improves the mechanics of the shoulder and helps your overall body alignment.

Balance

Hips, Knees, and Feet

In order for your hips, knees and feet to balance your body without becoming strained, you really need to pay attention to their position in certain stances.

Your back muscles maintain your upright position against gravity. Your hips, knees and ankles are meant for bending, pushing, pulling, lifting and climbing. Your quadriceps (front of your thigh), a very strong group of muscles, should be used in many day-to-day activities. You need to learn to do less with your back and more with your leg joints and thigh muscles when you bend and lift or get out of a chair. In this way, your legs will become stronger, the way nature intended.

Stand with your feet hip-distance apart so that your feet are directly under you hip joints. Bend your knees, look down at your feet and see your knees lined up over your second toes.

Notice if you have more weight on one foot or leg than the other. Also, as you bend, you should still be able to see your toes peeking out in front of your knees. If you cannot see them, allow your bottom to go back out behind you, as if you were preparing to sit in a chair. Don’t arch your back. You can do this exercise by bending from the hips rather than the waist.

Now, feel your ankles and knees moving in their joints as you bend. When you straighten your knees and hips, feel the thrust from the muscles on the front of the thigh. When you are fully upright, make sure you can feel your ankles, knees, hips and shoulders aligning with each other.

Lunge Position

In the lunge position, place your feet hip-distance apart. Imagine you have a pair of headlights on the front of your pelvis and that the beams are shining straight ahead. Then put one leg forward in a straight line to adopt the lunge position. Make sure you feel balanced. Check the alignment of your front knee over your second toe.

You should feel no pain in any of the squat or lunge positions. If you do, just start with a small amount of knee and hip bend, and build up your tolerance gradually.

Foot balance

Foot Balance

Most of us forget about our feet until they hurt. They are most important for our balance, mobility, walking and running, etc.
When you are standing, be aware of three areas on the sole of your foot:

1. The centre point of your heels
2. A point on the underside behind your big toes
3. The outside behind your little toes.

If you can, take off your shoes and socks. Rock your foot to find the centre of your heels.Then, to find the other two balance points (2 and 3), raise your toes, while keeping the rest of your feet in contact with the floor (this will raise the inside arch of your foot). Make sure you maintain equal pressure on all three points. Your feet should not tip inwards or outwards. Now, allow the toes to relax and spread wide as they resume contact with the ground. Maintain your raised arch when you do this. With regular practice this should become second nature.

Check to see if you have equal weight on each foot and between the three points. Try to do this foot-balancing exercise several times a day.

Posture In Our Daily Activities

If you are a picture person I suggest checking out this infographic from Greatist.com

Walking

Your body needs to move to keep your joints and tissues agile and lubricated. Walking with good posture helps preserve your range of motion so you won’t end up shuffling along, hunched over a walker. Looking up and walking with purpose also greatly enhances your alertness and confidence.

Standing

Standing is an active job. It takes stamina and balance to maintain natural posture. It’s important to achieve that stamina and balance, because poor standing can cause all sorts of problems. It puts extra wear and tear on your joints and discs, especially your knees and spine, and prevents your muscles from firing the way they’re supposed to, making you weaker and more prone to injury.

Sitting

Many experts agree that the longer you sit, the more likely you are to develop diabetes, heart disease, and other ailments, and potentially die prematurely—even with regular exercise. This means you need to kick the habit of sitting and begin to move. And when you do sit, use these postural tips.

Working at a Desk

Working at a desk for long hours takes a toll on your body. Without proper posture and ergonomics, you’re likely to suffer from headaches, neck and back pain, tight hip flexors and hamstrings, and general stiffness. Make sure you’re working with good posture, and you’ll have a more productive day.

Driving

If you’re like most Americans, you spend a lot of time in your car. Unfortunately, it’s easy to have bad posture while driving. Using only one hand on the wheel creates unbalanced shoulders and ribs, slouching dumps pressure into your back and legs, and craning your head forward to see the road causes tension in your neck. On your next drive, take these pointers with you.

Sleeping

You sleep without much conscious control of your body, which means you can end up twisting your spine, tucking your pelvis, and otherwise throwing off your posture without even realizing it. Sleeping on your stomach is especially bad for you because it pulls your neck out of alignment. Train your body to sleep in a healthier position with these techniques.

Lifting

Proper lifting techniques are essential for preventing injuries to your muscles, joints, and spinal discs. Avoid leaning over from your waist, tucking your pelvis, and reaching with your shoulders. Never lift and twist at the same time—the simultaneous spinal bend and rotation creates compression and disc injuries. Instead, follow these guidelines for a healthy lift.

Reading

Curling up with a book is good for your mind, but it can be hard on your body. Whether you’re reading a paperback or on a tablet device, it can be difficult to concentrate on the words in front of you if you’re in discomfort or pain. These guidelines will make reading easier on your neck, shoulders, and back.

Texting

Texting makes it easy to connect with people but difficult to maintain natural posture. Your head weighs about 10 pounds, which means that for every inch your head is off its central axis, your spine experiences 10 extra pounds of pressure. This can cause disc injuries, spinal nerve compression, and more.

Carrying

Do you end your day with sore shoulders because of all the stuff you’re always lugging around? Heavy bags and purses can strain your neck and shoulders and pull your spine out of alignment. Set your bags down whenever you can, and give your shoulders a break by using a roller bag or backpack. When that’s not possible, keep these tips in mind.

Gardening

Hobbies like gardening, crafting, and sewing are all done in positions that can be tough on your neck, shoulders, back, and knees. You might notice joint pain or achy muscles after a long session of knitting or weeding. But with a little practice and awareness, you can enjoy your hobby pain-free.

Pregnancy

Between the extra weight and the pressure on your abdominal cavity, pregnancy is a big challenge to postural alignment. It’s easy to unconsciously compensate by hyperextending your knees and lower back. On top of that, your diaphragm has less room to expand, which inhibits breathing and relaxation. Keep the following tips in mind for better pregnancy posture.

Walking

Your body needs to move to keep your joints and tissues agile and lubricated. Walking with good posture helps preserve your range of motion so you won’t end up shuffling along, hunched over a walker. Looking up and walking with purpose also greatly enhances your alertness and confidence.

Standing

Standing is an active job. It takes stamina and balance to maintain natural posture. It’s important to achieve that stamina and balance, because poor standing can cause all sorts of problems. It puts extra wear and tear on your joints and discs, especially your knees and spine, and prevents your muscles from firing the way they’re supposed to, making you weaker and more prone to injury.

Sitting

Many experts agree that the longer you sit, the more likely you are to develop diabetes, heart disease, and other ailments, and potentially die prematurely—even with regular exercise. This means you need to kick the habit of sitting and begin to move. And when you do sit, use these postural tips.

Working at a Desk

Working at a desk for long hours takes a toll on your body. Without proper posture and ergonomics, you’re likely to suffer from headaches, neck and back pain, tight hip flexors and hamstrings, and general stiffness. Make sure you’re working with good posture, and you’ll have a more productive day.

Driving

If you’re like most Americans, you spend a lot of time in your car. Unfortunately, it’s easy to have bad posture while driving. Using only one hand on the wheel creates unbalanced shoulders and ribs, slouching dumps pressure into your back and legs, and craning your head forward to see the road causes tension in your neck. On your next drive, take these pointers with you.

Sleeping

You sleep without much conscious control of your body, which means you can end up twisting your spine, tucking your pelvis, and otherwise throwing off your posture without even realizing it. Sleeping on your stomach is especially bad for you because it pulls your neck out of alignment. Train your body to sleep in a healthier position with these techniques.

Lifting

Proper lifting techniques are essential for preventing injuries to your muscles, joints, and spinal discs. Avoid leaning over from your waist, tucking your pelvis, and reaching with your shoulders. Never lift and twist at the same time—the simultaneous spinal bend and rotation creates compression and disc injuries. Instead, follow these guidelines for a healthy lift.

Reading

Curling up with a book is good for your mind, but it can be hard on your body. Whether you’re reading a paperback or on a tablet device, it can be difficult to concentrate on the words in front of you if you’re in discomfort or pain. These guidelines will make reading easier on your neck, shoulders, and back.

Texting

Texting makes it easy to connect with people but difficult to maintain natural posture. Your head weighs about 10 pounds, which means that for every inch your head is off its central axis, your spine experiences 10 extra pounds of pressure. This can cause disc injuries, spinal nerve compression, and more.

Carrying

Do you end your day with sore shoulders because of all the stuff you’re always lugging around? Heavy bags and purses can strain your neck and shoulders and pull your spine out of alignment. Set your bags down whenever you can, and give your shoulders a break by using a roller bag or backpack. When that’s not possible, keep these tips in mind.

Gardening

Hobbies like gardening, crafting, and sewing are all done in positions that can be tough on your neck, shoulders, back, and knees. You might notice joint pain or achy muscles after a long session of knitting or weeding. But with a little practice and awareness, you can enjoy your hobby pain-free.

Pregnancy

Between the extra weight and the pressure on your abdominal cavity, pregnancy is a big challenge to postural alignment. It’s easy to unconsciously compensate by hyperextending your knees and lower back. On top of that, your diaphragm has less room to expand, which inhibits breathing and relaxation. Keep the following tips in mind for better pregnancy posture.

Benefits Of Good Posture

Posture and Breathing

Great posture starts with consciously noticing your breath. Do you catch yourself slumped over and holding your breath or taking shallow breaths using your neck and shoulder muscles? That kind of breathing is bad for your posture and your health. When you focus on better breathing techniques, you can dramatically improve your posture and boost your mood. Deep breathing engages the parasympathetic nervous system, which helps you relax and assists in digestion.

The most important muscle related to breathing and posture is the diaphragm. This broad, parachute-shaped muscle attaches to the inner surface of the ribs, separating the upper part of your torso from the lower part. Contracting your diaphragm expands your lungs so they can take in air.

As you do the following breathing exercise, try to sense and imagine your diaphragm and other respiratory muscles in action. Practice three full breaths, and see how it affects your posture.

Good posture enhances every area of your life. Our culture doesn’t support our innate right to natural posture, but with the right techniques, we can regain our ability to sit, stand, work, and play with posture that sustains us and keeps us pain-free. Here are some of the many mental and physical benefits of natural posture.

Protect Yourself from Injury

When you try to perform a certain movement but poor posture has made the necessary muscles too tight or too weak, your body compensates by recruiting other muscles—muscles that aren’t in the optimal position to do what you’re making them do. You might get injured when, sooner or later, you accidentally force a muscle to do something it’s simply not suited for. Efficient posture protects you from these injuries.

Feel and Look Taller

Embody your natural posture, and you’ll feel taller. Practice daily, and you’ll actually become taller as your spine becomes less crooked and compressed. And when you start to see the positive changes from practicing daily exercises, you’ll be inspired to keep it up and see even better results.

Increase Your Confidence

Good posture equals confidence. You’re better prepared to take on each day when you carry yourself with ease and without pain. Altering your body language and posture subconsciously influences your thinking and decision making. Get ready for friends and family to notice your new and improved attitude. This harvard study looked at the correlation between a performance at a social engagement and posture.

Get Stronger

Tension is the enemy of movement. An unbalanced body uses tension instead of strength and flexibility to hold you upright. When your body is aligned, you can move freely, using the correct muscles for each movement instead of recruiting the wrong ones to compensate for weakness. That means any strength training you do will be more effective—and far less likely to cause injuries.

Improve Your Balance

Your sense of balance depends in large part on information that the nerves throughout your body send to your brain via your spinal cord. Good posture keeps your spine long and naturally curved, so those messages can travel freely up and down your spinal cord. Plus it’s mechanically easier for your body to stay balanced when it’s properly aligned, instead of having a hip jutting out here or a shoulder hunched forward there.

Sleep Better

It’s easier to fall asleep and stay asleep when you don’t have pain or muscle tightness keeping you awake. The general feeling of relaxation you get from going about your life with natural posture makes a difference as well. Sleeping in a well-aligned position will help you wake up feeling rested and full of energy.

Live without Back Pain

You get good at what you practice, and posture is no exception. Working on good posture will strengthen the muscles and ligaments along your spine so it can easily maintain its natural curves. The more you practice, the better you’ll get at it, until you’re completely rid of the slouching and poor posture that once made those muscles and ligaments weak and caused you back pain.

Improve Your Athletic Performance

To perform your best at athletic endeavors, you need to be balanced, supported, and focused. Good posture can make that happen. With your lungs working at full capacity and your circulation at its most efficient, you’ll benefit from increased stamina. You’ll also be able to kick a soccer ball or swing a tennis racket with better form, making you less likely to injure yourself and more likely to perform well.

Keys To A Good Posture

Equilibrium

To function properly, the human body needs to have a balance between flexibility, strength, mobility, relaxation, an uncluttered mind and conscious movement. With all our responsibilities, family, jobs and stress, this natural equilibrium is mostly lost. Slow Down, You Move Too Fast is a great song and an even better motto.

We are born with the capacity to be fluid and adaptive. During our early life, we enjoy a wide range of motion in our joints. We can walk on such uneven surfaces as rocks, sand and mud. And we can sit almost anywhere, on the floor or on a rock. We can float or swim, run, jump, climb, roll, bend down, stretch up, reach sideways and backwards. We can look up to the sky or down at the ground as well as twist this way and that.

We need muscular strength to support our skeletons, protect our joints and help us push, pull and lift. We also need to know how to move our body parts to minimize the risk of injury and eventual breakdown of our bodies.

A clear mind and a relaxed, aware approach are the way to prolong mobility and reduce wear and tear. Unfortunately, after years of walking on flat, hard surfaces and sitting in chairs in poor positions, we are wearing out rapidly. Our lives are geared to mechanical devices that do most activities for us. Then, we go to the gym and exercise by pulling and pushing our arms and legs against an unyielding resistance. We rarely extend our range of movement by using our limbs freely.

Our amazing human adaptability has allowed us to adjust to compromised body movement and function. Too many of us accept our limitations as inevitable, and deterioration is the obvious result. To a large extent, age is not the issue here. My father who is 87 can still fully squat to do his gardening. He has been doing this throughout his adult life.

If you allow your bodily health to wear down, you will find that you wind up falling as you get older. Older adults are hospitalized five times more for fall-related injuries than any other group.

Exercise and Activities

Temperament plays a large part in the choice of our activities. Some people prefer soft, gentle workouts, others prefer harder, more fiery ones. Whichever one you choose, bear in mind that the activity needs to be balanced — so that you body is not strained in any one direction.

Yoga and martial arts are good disciplines to follow. Tai Chi, a 5,000-year-old Chinese discipline, helps to prolong life, build strength, stamina, concentration, balance and flexibility. You could also check out Qigong qi (chi) life energy. This is a practice of aligning the body, breath and mind for health, meditation and martial arts training. Pilates, the Alexander Technique and the Feldenkrais Method are also highly beneficial. Sports and other recreational activities should be included. The key is to find an activity that you can enjoy, suits your body and becomes a part of your routine.

To improve your health, try envisaging the life you want to lead and start planning how you will achieve it, perhaps with the help of a knowledgeable professional. The will and desire to achieve your physical and mental goals is important. As the Latin quotation says: Mens sana in corpore sano, a healthy mind in a healthy body.

It is never too late to begin. Even 80-year-olds can benefit from an exercise regime if they begin carefully and slowly. Everyone should check with a health care professional before beginning any exercise program.

Rest

Most of us these days are so busy rushing around from one task to another that we have far too much adrenaline coursing through our bodies. We’re going nowhere fast. This is not only very tiring, it is also unhealthy. We’re damaging everything from our circulatory to our musculoskeletal and nervous systems. And over time, this stress can wear us down and eventually destroy us. We need to slow down and reconnect with our bodies, like the animals around us.

For example, before a cat attacks a mouse, it pauses, focuses, weighs its options and prepares to pounce. Only then does it strike, with potentially deadly power. 

It’s the same with humans who rely on timing and physical coordination to execute precise or risky maneuvers. Whether they’re soccer players about to take a penalty or professional truckers set to make a lane change, they take a moment to set themselves up for success. They pause, focus and prepare themselves for action. That is the only way they can control their bodies and environment around them. Being frantic simply doesn’t cut it when you’re on the prowl.

So, when I use the word “pause”, it’s a signal for you to slow down and take notice of your body position. Prepare yourself for action. It is only through this kind of preparation and awareness that you will be able to make a conscious change to your posture and habits. “More haste, less speed” and “look before you leap” should be your mantras.

Awareness

“Posture” comes from the Latin verb meaning “to put or place.” It refers to the carriage of the body as a whole, whether sitting, standing or moving.

The key to good posture is to look confident and erect, but relaxed. There should be no rigidity in maintaining a good self-carriage. And for that, you could do worse than to take a tip from the Meercat. This endearing little animal from southern Africa will remind you to lengthen your neck upwards and the rest of your spine downwards while releasing your shoulders down and outwards. Now, soften your eyes and look ahead and you will begin to notice more in your peripheral vision. We are so used to looking downwards, avoiding eye contact and looking at close objects that we unbalance our spines. Our head weighs from 10 to 14 pounds. And that places a substantial burden on our neck muscles. So, if we want to reduce this muscular tension, we need to find a point of balance for the head rather like a ball on a cue stick.

Balance

Look at the picture of the stork above, and you will see a graceful, leggy bird that seems effortlessly balanced, thanks to a system built out of millions of nerve cells.

We humans have a similar system that allows us to stand on the ground or even to remain upright on a narrow balance beam. This central nervous system and the systems associated with it work amazingly well most of the time. But an injury, an inner-ear problem, a neurological disorder, aging or poor posture can all affect our balance. That’s when balance exercises and other postural training can be very beneficial in helping to correct or fine-tune this system.

Stretching

For muscles to be healthy and perform well, they need to be able to lengthen and shorten.

That is why stretching is essential, if you want to move as nature intended humans to do. Cats and other animals stretch regularly so they are ready to pounce or run. Static activities such as driving a car, sitting in front of a computer and sipping a coffee do not make for a well-oiled body. In fact, they tend to put it out of kilter and create an asymmetrical pull from the muscles around the joints, which can lead to serious wear and tear and aches and pains. Regular stretching should therefore be included in any physical activity.

Meditation

Clearing our heads is often as important as positioning our bodies. Studies have shown the merits of daily meditation [5]. It helps to combat stress, lower blood pressure and strengthen our immune system. It also helps us to sleep better.

If you are new to meditation, you could start slowly with 10 minutes a day in a quiet area of your home. You can sit or lie down. However, focus on breathing from your belly and repeating a word or phrase as you breathe out. Your mind will be filled with many thoughts, but be persistent and you will feel amazingly refreshed.

There are many approaches to meditation. It is important to find one that suits you.

Breathing

These days we tend to live hurried, breathless lives. But filling our lungs with air is as essential to basic living as it is to singing an opera. And breathing from our belly is the best way to do it. Belly breathing tells our heart and other vital organs to relax. It reduces pain, stress and blood pressure. It can also clear and focus our minds.

To breathe properly, you should use your diaphragm muscle, which creates a vacuum in your lungs to draw the air in. The muscle is positioned at the base of your rib cage. So, when it is stretched with belly breathing, it can also release tension in your back.

One good exercise is to place your hand on your belly and completely exhale. Then allow the air to fill your lungs again, without moving your back or shoulders. Once you can do this with ease, breathe in deeply to the count of four, hold your breath for seven seconds and breathe out slowly for eight. Repeat this 10 or 20 times a day. Practice this technique regularly, and you will notice the benefits. But be careful not to arch your lower and mid-back.

Sleep

Lack of sleep causes everything from muscle aches to memory loss. It can cause poor performance at work and lead to ill health, metabolic and endocrine problems [6]. An average person needs seven to eight hours of sleep daily. Most of us do not get enough, and tend to wander around like zombies. Falling asleep at the wheel is one of the leading causes of traffic accidents.

There are many things you can do to help yourself sleep better. Try to get into a regular sleep pattern by going to bed at the same time each night. If you can avoid it, do not sleep in on the weekend, as this will disturb your rhythm. It may take you half the week to bring it back to normal.

1. Do not eat chocolate or drink caffeinated drinks after 2 p.m.
2. Stop using the computer for at least one to two hours before bed, otherwise your mind will be in overdrive. Blue light, in particular from electronic devices, can affect the release of the hormone melatonin associated with sleep.
3. Do not eat two to three hours before going to sleep.
4. Having a warm bath, reading a book, listening to restful music or doing some relaxed breathing may help you sleep.
5. Face your alarm clock away from your field of view, so you aren’t tempted to look at the time.
6. If you wake up and cannot get back to sleep, try doing something restful, but above all do not panic about the time.
7. If getting to sleep becomes an ongoing problem, seek help from your doctor or other health professional.

Relaxation

A) Resting relaxation

This means a release of tension and a return to equilibrium.

There are many ways to attain relaxation, including through music, meditation, sport and recreation…. or like a bear, doing very little. Learning to read your body for signs of tension and finding ways of “letting go” are important for your well-being.

B) Dynamic relaxation

Dynamic relaxation does not mean flopping. It can mean a quiet readiness. We need our postural muscles to hold us up against gravity, and the phasic muscles need to be ready to move our joints. Most of us, however, carry far too much unnecessary tension in our phasic muscles. Clenching our jaws, necks, shoulders and hands while on the phone can greatly add to wear and tear on our bodies.

When learning something new, it is easy to increase tension in your body, because it is ingrained in us to try to get things right. It is much better not to worry about getting things perfect. Learning is a lifelong process. So it is best to enjoy this and be relaxed about it.

Lifestyle Tips For A Pain-Free Posture

In reality, anyone can have a great carriage in all conceivable positions.  And all these demands maintaining proper bearing.  People seated in front of their personal computer covering eight hours or so daily tend to slouch around their telephones and computers without the knowledge of the harm they’re inflicting on their backbones and the discomfort they can cause.

Moreover, not all are lucky or privileged enough to do work in an ergonomically suitable workstation, equally at home or place of work.  On top of this, how many workers really have the habit of breaking up lengthy periods opposite the PC with a bit of stretching?  Hence, only those practicing good deportments are able to maintain the accepted curves of the back, as well as help preserve it at great physical power.

So, what’s needed?  Simple, just improve your way of life to mend the manner you carry your body.  For instance, when taking a walk, keep your jawbone parallel towards the floor and step on the floor initially with the heel, then move on to your toe.  Keep your belly and butt aligned with the whole body.  Don’t view your feet when walking and don’t curve your spine. 

On the other hand, when jogging or running, hold your head upward, while looking ahead.  Keep your upper limbs loose, besides your elbows angled at 90 degrees.  Lean slightly forward, as well as hitting the floor using the center of the foot, besides rolling it frontward towards the toe.  Don’t stoop your shoulders, incline the body at the waistline, or raise your knees extremely high.

Also, when about to sleep, use a strong mattress that offers support.  Minimize back curves through the use of pillows, as needed, or upgrade your bed.  Stretch to relieve tension in the muscles.  Sleep on the side using a pillow amid your legs, upon your rear side, or below your knees aimed at better care. 

Don’t rest on your tummy as it could cause a burden on your cervical vertebral column.  In addition, don’t take a nap with a high stack of head support that brings about your neck bending unnaturally.  Getting adequate, restful slumber is permanently a salient part of upholding good fitness. 

These tips can be a good start in making certain lifestyle changes through acquiring simple habits.  Let’s move forward then.  Hey, are you aware that, by keeping your heaviness down, you can work out wonders aimed at improving your carriage?  Irrespective of your diet, just eat healthfully. 

If you follow good consumption habits, you will not merely maintain a fit weight, but also would not place unnecessary pressure on your physique.  A regular diet of too spicy food or that from fast food chains can injure your nerves, which leads to back problems.  Conversely, a nutritious diet of whole grains, lean meats, garden-fresh vegetables and fruits, and dairy foods will retain your digestive organs working splendidly.

If your bowels are functioning correctly that helps maintain your vertebrae because internal and external conditions are interconnected.  In fact, it had been observed by some authorities in the field that the majority of people complaining about experiencing lower backaches also possesses irritated guts.

You should also try to reduce anxiety, although, this is easier said than done.  By this time, the mainstream of the world’s populace is aware that stress impacts the health of your back.  Stress is the root of tense muscles, besides constant stiffness of this type can lead to back pain. 

Thus, anything you do that aids you decrease stress helps prevent spinal pain.  Such reduction actions can involve biofeedback, yoga, mindful meditation, deep breathing exercises, tai chi, body massage, and guided visualization.

Source: https://en.wikipedia.org/wiki/Posture