How to … stop slouching

Font Size:

Many of us – myself included – have been slouching a lot more than usual during lockdown. More time sitting down in front of screens or reading may have left us with hunched shoulders. Walking is good for our backs and reminds up to stand up tall. Unfortunately, being housebound has meant many of us miss this reminder and are prioritising comfort over good posture.

Not only does good posture look better, but it’s also better for your spine and health. Slouching puts strain on your bones, muscles and joints. It crushes your internal organs together, making it more difficult for your lungs and intestines to function properly. Slouching for a long period of time can, therefore, make it more difficult to breathe and digest food.

Avoid ‘text neck’
You may not have heard of the term before, but you’ve probably done it. Text neck is the hunch and strain you get in your neck from looking down at your phone all day. Rather than straining your spine to look down at your phone, raise the phone to eye level. 

How to sleep
If you sleep on your side, bend your knees slightly, but don’t raise them up towards your chest. Place a pillow under your head so it’s level with your spine. If you sleep on your back, opt for a thinner pillow so your head it’s lifted too high compared to your spine. When shopping for a mattress, opt for a firm mattress that will support your spine, as opposed to a soft one that allows your spine to sag.

How to stand
To get better posture, stand up tall. Pretend you are standing against a wall to measure your height, lengthening out your spine. Squeeze your shoulders back, tuck in your belly and backside and hold your head up straight. Your chin should be tucked in and your ears should be above your shoulders.

How to sit
When sitting at a desk or table, the temptation to slouch can be great. But maintaining good posture while sitting is essential to correct your spine and banish the slouch.

Sit with your back flat against the back of your chair with your shoulder blades tucked in towards one another. Have your feet flat on the floor and your legs at a 90-degree angle. If you have a small cushion or a rolled-up towel, place it between the chair and the natural curve of your back. This will help to keep your posture natural, and also remind you to sit up.

How to drive
Reclining your seat may be a more comfortable way to drive, but it’s worse for your spine. Instead, bring your seat up close to the steering wheel, and rest a rolled towel or cushion behind the curve of your spine to support your back. Your knees should be bent and at hip level or a little above.

How to prevent a slouch
The muscles around your spine and your deep ab muscles work together to support your spine. A balanced workout plan that incorporates activities such as weight training and yoga to strengthen both deep and surface muscles is important.

Carrying extra weight around your belly and torso can put additional strain on your spine. So, maintaining a healthy weight can help both your joint and bone health, and also help to improve your posture.

Have you found yourself slouching during lockdown? What have you been doing to try and correct your posture?

If you enjoy our content, don’t keep it to yourself. Share our free eNews with your friends and encourage them to sign up.

Join YourLifeChoices today
and get this free eBook!

Join
By joining YourLifeChoices you consent that you have read and agree to our Terms & Conditions and Privacy Policy

RELATED LINKS

Good posture equals better health

Good posture can lead to better health as physio Jason Lee explains.

Four types of headaches and what they’re trying to tell you

From work stress to sinusitis, headaches can have many causes.

Six spinal conditions you should know about

Your spine is incredibly important, but is it healthy?

Written by Liv Gardiner

2 Comments

Total Comments: 2
  1. 0
    0

    The best seating I found for the computer is a thing called The Back Chair you sit on a bench but your knees are resting on a sloping cushioned board in front of you so your back is always straight you can’t slouch even if you wanted to

  2. 0
    0

    I think Lat Pull Downs at the gym are very good to develop your upper back and neck muscles.


FACEBOOK COMMENTS



SPONSORED LINKS

continue reading

Health news

Australians want to die at home - but do we achieve that goal?

How do you want to die? More than 70 per cent of Australians want the end to come at home,...

Retirement

Rise in 'grey divorces' sparks warning from legal experts

More Australians are divorcing later in life, leading to "unique, confusing and overwhelming" challenges for couples aged over 50. The...

Entertainment

Friday Funnies: Short jokes for the shortest month

February flies by too fast, just like these short but sharp jokes. What is the recipe for Honeymoon Salad?Lettuce alone...

Health

The four types of hearing loss explained

Research indicates that one in six Australians has some form of hearing loss.  Hearing loss refers to reduced hearing, which...

Dinner

Fabulous Fish Pie

It should go without saying that a fish pie needs to have lots of big chunks of fish in it,...

Food

Succulent Spice-Roasted Salmon

These little salmon bites are something I've made time and time again over the years and this method of roasting...

Photos

How to take great pictures of gardens

If you've never been too good at taking pictures of your beautiful blooms, now's the time to brush up on...

Aged Care

Paid on par with cleaners: the broader issue affecting aged care

Paid on par with cleaners: the broader issue affecting the quality of aged care Ben Farr-Wharton, Edith Cowan University; Matthew...

LOADING MORE ARTICLE...