Keeping proper posture can be a difficult task. Paying too much attention to posture consistently is an unreasonable expectation to put on yourself. To practice good posture incrementally throughout the day is a reasonable proposal. Practicing these habits will allow the body to become accustomed to sustaining good posture with less difficulty for longer periods to the point where it will become natural to your daily movements.
General tips for good posture
- Postural reinforcement and training: throughout each day, concentrate on keeping your three natural back curves in balanced alignment (your osteopath will initially show you these curves).
- If you spend most of your day in a chair spend the night sitting in different positions on the floor. It makes sense that your body will enjoy a change from a sustained
- posture that it has been dealing with throughout the day.
- Keep your weight down; excess weight can create a constant forward pull on the back muscles and stretches and weakens muscles in the front.
- Avoid staying in one position for long periods of time: too much of one position causes muscle tension and weakness.
- Sleep on a firm mattress and use a pillow that supports the normal neck curvature. Avoid use of large or several pillows.
- Exercise regularly: exercise will assist with developing strong and flexible muscles that keep you upright in a proper postural position.
- Use proper lifting and movement techniques: e.g. bend your knees when picking something up or putting it down
- High Heels can be worn but in moderation. Avoid continuous use of high-heeled or platform shoes, which distort the back’s natural curves out of alignment.
- Try to walk with good posture keep head up with chin parallel to the ground, allow arms to swing naturally, and keep feet pointed in the direction you are going.
- Seated Posture: Ensure that your knees are below your hips, both feet are on the ground (most of the time), and that your back curvatures are well supported.