15 Tips That Can Help You Improve Your Posture And Relieve Back Pain

If you have problems with your back, you aren’t alone: statistics show that 8 out of 10 people suffer from it at some point in their lives. This means that back pain is one of the most common medical issues today, which is hardly surprising given that many of us lead a sedentary lifestyle. However, it’s solvable: the best way to do it is to visit a doctor, but you can also try to introduce some healthy habits that will help your spine and muscles.

We at Now I’ve Seen Everything gathered a few tips that can help you with your posture right here. Please keep in mind that this article is for informational purposes only. For medical advice, please consult your doctor.

1. Don’t carry babies on one hip

• It might seem easier and more comfortable to hold your baby on one hip. However, when you put the weight of your child on just one side of your body, it can create an imbalance and lead to back problems.
• That’s why it’s better to hold your child against your chest and support them with both hands.

2. Mind your posture while walking

• Tuck your chin in and always keep it parallel to the floor.
• Keep your head up and your gaze forward. Focus on an area about 10 feet to 20 feet ahead of you.
• Your shoulders should be loose and relaxed.

• When taking a step, engage your core muscles by pulling your belly button toward your spine.
• As you walk, gently swing your arms back and forth from your shoulders, not your elbows.

3. Release the tension in your shoulders

• Stand up and make sure that your back and head are straight.
• Raise your shoulders and start moving them in a circle going forward. Do it 6 times.
• Return to the starting position and make another 6 circles, but this time, going backward.

4. Do this exercise with a towel

• Roll up a towel and place it on the floor. Then sit in front of it with your legs bent.
• Slowly lower yourself down and rest your back on the roll, at the base of the neck, which is usually where there is a greater curve.
• Open your arms. Breathe deeply, puffing out your chest and avoiding lifting your back. Hold this position for a few minutes.

5. Sit straight

• Sit upright, making sure that your upper back is straight and your lower back is leaned against the shape of the chair.
• If necessary, put an extra pillow to provide support. This way, you will prevent lower back pain and other negative effects.
• Take regular short breaks to relax your muscles and avoid sitting in the same position for long periods of time.

6. Relax your back

• Stand up and make sure that your back and head are straight.
• Slowly move your shoulders back, squeezing the shoulder blades together as close as you can.
• Hold it for a moment, then release.
• Repeat the exercise 10 times.

7. Don’t look down when on your phone

• Hold your phone at eye level when you use it to avoid slouching.

8. Don’t bend your head to the side to hold your phone

• Don’t cradle your phone between your ear and shoulder. Instead, try to use a headset.

9. Choose a therapeutic pillow

• It’s better to go for a therapeutic pillow that can adjust to your sleeping position whether you like to sleep on your side or on your back.
• A foam therapeutic pillow or a fiber neck pillow are good options for you, as they follow the contour of your body and don’t let your head sag or bend too far the other way.

10. Work on your flexibility

• Stand up straight, with both arms behind your back.
• Extend your neck and lift your head looking up toward the ceiling. Hold this pose for 5 breaths, then relax and repeat.

11. Don’t forget about your legs and feet

• Sit with your legs at a 90-degree angle from your body, with your feet flat on the floor.
• If your chair is too high, it may be necessary to get a footrest or any other element that allows you to do so.
• Make sure to provide enough space under your desk for your thighs, knees, and feet.
• Avoid crossing your legs while sitting, as this can result in poor blood circulation.

12. Train the muscles in your back

• Lie on your stomach with your hands under your shoulders, keeping your back straight and your elbows close to your torso.
• Extend your neck and slowly raise your head and shoulders looking up. Stay in this raised position for 10 seconds and slowly return to your starting position. Repeat 3 to 5 times.

13. Soak yourself in warm water

A bath with warm water will help you to relax, soothe tightened muscles, and improve blood circulation.

• Soak in warm water or under a hot shower for about 20 minutes.
• You can also use a heating pad, hot water bottle, or hot towel.

14. Don’t recline the back of the seat of your car too far

• Start sitting in a fully upright position.
• Recline the back of the seat until you start to feel less discomfort in your lower back.
• Make sure you don’t recline too far and that you have a clear view of the road.
• Starting from a fully upright 90° position, it’s recommended that you don’t go further than 10 to 20 degrees back. This inclination will help relieve pressure on the discs of the lower back.

15. Don’t bend over the sink while washing dishes

• Bending over your sink while washing the dishes puts pressure on your lower back, causing muscles in this area to strain.
• To avoid straining your lower back, put one leg on a small stool. This will help you to adjust your posture and keep you from stretching your back.

What tips for improving posture do you know?