Stop slouching so much, kid, it's just not a good look. Too hard, you say? Can't help slumping, you say? Enough with the excuses! Keeping your back straight isn't just great for your spine, it's great for your brain too. Research suggests that proper standing-up-straight posture can make a person look more confident, more competent, and even thinner. And it will help prevent—and relieve—back pain.
In order to have a strong posture, you need to build a strong core. The abdominal muscles work with the pelvic and back muscles to help you stand up straight, and strong abs take the pressure off of the back. Pilates, sit-ups,interval trainings...
Most slouching occurs when you're sitting for too long without awareness of how you're sitting. If you can't get a chair that helps you sit correctly, fashion a pillow or roll up your jacket and place it near the lower back at the base of the seat. You can also post a picture of a person sitting properly in a chair somewhere in your office to serve as a reminder.
For perfect posture, you need to strengthen your abs, but building the muscles in your upper back that support your spine is also a must. I hate to sound like a broken record, but yoga and Pilates will help stretch and strengthen these muscles as will the exercises in many toning training(body pump),roll sterching is great for.
This micronutrient dynamic duo will help keep your bones strong. To get plenty of vitamin D, spend 10 minutes a day in the sunshine and eat foods such as fish, dairy, and eggs. For calcium, eat your leafy greens, dairy, and seeds.
One common reason people suffer from lower back pain is because their hip and leg muscles are tight, so they slouch to relieve the pain. Stretching several times a day is key, especially if you have a desk job. Simply bending forward toward your toes will do the trick (if this is too hard, try bending your knees a little or bend towards your toes while you're sitting).
Sleep Right
Ever wake up with a stiff neck or a sore back? The way you
sleep can affect the way you stand. If you sleep on your back, you put
quite a bit of pressure on your spine. To relieve this, simply place a
pillow under your knees. If you lay on your side, place a pillow between
your knees to take pressure off your lower back. Try to stop sleeping
on your stomach as it strains the neck.
Exercising at least 30 minutes a day will help keep your weight down, which is helpful for your posture, because your body isn't struggling under the extra pounds. Also, by exercising and stretching afterward, you'll build the muscles that support your stance and stretch out those tight muscles. As you may have guessed.
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