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  Good posture is important for more than just looking confident – it also helps keep your spine healthy and pain-free. Poor posture can lead to back pain, neck stiffness, muscle fatigue, headaches, and other issues. Luckily, developing a few simple habits can go a long way in improving your posture and spinal health. Here are some healthy habits to try:
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  1. Be Mindful of Your Posture

To maintain good posture, pay attention to how you sit, stand, and move throughout the day. When sitting, keep your shoulders back, feet flat, and ears, shoulders and hips aligned. When standing, engage your core and avoid leaning or slouching. Take standing or walking breaks often if you sit for long periods.
  1. Exercise Your Core  

Having strong abdominal and back muscles provides support for good posture. Incorporate core exercises like planks, bridges, and fitness ball crunches into your routine 2-3 times per week. These moves strengthen the trunk muscles that help you stand taller.
  1. Stretch Regularly

Tight muscles in the neck, shoulders, hips and legs can pull the spine out of alignment. Counter the effects of slouching by stretching these areas daily. Try shoulder rolls, chest openers, hip flexor lunges, and hamstring stretches to increase flexibility.
  1. Improve Desk Ergonomics

If you work at a desk, make sure your chair, computer screen and keyboard are positioned properly to minimize strain and slouching. Your screen should be at eye level, your chair at hip level, and your arms resting comfortably on the desk while typing. Use a footrest if needed.
  1. Stand Up Straight

Imagine a string is attached to the top of your head gently pulling you upwards. Keep your shoulders back, chin tucked, and weight balanced on both feet. Good posture takes conscious effort at first but becomes more natural over time.
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  1. Use Back Supports

For those with existing back issues, back braces and supports can provide relief by reminding you to stand straighter. Or try placing a small pillow or rolled towel behind your lower back while seated to maintain the spine’s natural curve.
  1. Carry Loads Properly  

Avoid hauling heavy bags, purses or briefcases with just one shoulder strap, which can cause you to lean and put strain on your back. Try switching arms frequently or use backpacks instead of shoulder bags to better distribute weight.
  1. Wear Supportive Shoes

Shoes that fit properly and have adequate arch support are key for posture and spinal alignment. High heels put excess pressure on the lower back and throw off your centre of gravity. Stick to low heels or flats as much as possible.
  1. Stay at a Healthy Weight

Extra weight, especially around the abdomen, can pull your pelvis forward and exaggerate the curve of your spine. This strains back muscles and compresses spinal discs. Maintain a balanced diet and exercise routine to prevent excess weight gain.
  1. Practice Good Sleep Habits

Sleep position plays a role too. Sleeping on your side with knees bent slightly is ideal. Stomach sleeping can strain your neck and back. Use a quality mattress and pillow that keep your spine in neutral alignment.
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Final Thoughts

Developing simple, consistent healthy habits like these can help you maintain good posture and reduce strain on the spine over time. If you already suffer from chronic back or neck pain, combining lifestyle adjustments with recommended treatments from your doctor or physical therapist can provide even greater relief. Making posture a priority is an easy way to keep your back healthy and strong for years to come.
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This article was first published on 22nd June 2024


Chidiogo Shalom Akaelu holds a degree in English and Literary Studies, from the University of Nigeria. She is a freelance writer, editor and founder of Loana Press, a budding online publishing outlet.

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One thought on “Healthy Habits for Good Posture and Spinal Health”

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