Keep your head level while using the computer to keep your spine straight. Avoid tucking your chin into your chest.
Purchase a chair with a curved back or one that has an adjustable lumbar support. You can make a DIY lumbar support by using a rolled up towel or pillow and placing at the base of your spine. Lumbar support add-ons can also be purchased for a marginal price if you don’t want to buy a whole new chair.
Keep your back straight against the chair. Keep your shoulders relaxed, but not rounded down or pulled backward.
You don’t have to go on an extended walk, just take a lap around the office.
Move the seat close enough to the steering wheel to allow your knees to bend properly and your feet to reach the pedals.
Sleep with a pillow under your head as well. Choose a pillow that allows you to keep your head in a neutral position so that your head is neither in a flexed or extended position while sleeping. Do not sleep with a pillow under your shoulders.
Hold your head up straight, not tilted forward, backward, or to the side. Picture a string attached to the top of your head, and someone is gently pulling it, keeping your head lifted. Keep your shoulder blades back, but not so far that they are touching. Knees should be straight, but not locked. Tuck your stomach in without tilting your pelvis forward of backwards. Keep your weight on the balls of your feet.
Use a wide stance with feet firmly planted on the ground. Start close to the object. Straighten your knees in a steady motion, standing upright without twisting the body. Hold heavy objects close to you, with elbows bent and stomach muscles tight.
Look into orthotic shoes or inserts to support good posture, and avoid high heels. [18] X Research source
If your posture is good, then there should be a space about the width of a hand between your back and hand. If there is more space than that, then you can flatten the curve of your back by tensing your abdomen and pulling in your belly button. If there is less space and your back is touching your hand, arch your back until it is no longer touching your hand. Once you have corrected your posture, walk away from the wall. Remember how you had to adjust your body to achieve good posture, and make an effort to correct your posture throughout the day.
In addition, you might investigate devices that are on the cutting edge of technology, such as a sensor that attaches to your shirt and buzzes when you slouch or one that sticks to your lower back. You can even download an app that detects when you’re craning your neck over your smartphone.
Shoulder rolls: Stand or sit comfortably. As you inhale, lift your shoulders up towards your ears. On the exhale, roll them back, squeezing your shoulder blades together. Repeat five to 10 times. Release chest: Raise your arms just below your shoulders, keeping palms facing forward. As you inhale, raise your straight arms in front of you, just below the shoulders, keeping palms facing forward. As you exhale, slowly rotate palms so that your fingers point behind you while you open up your arms, similar to a hugging movement. Repeat three to five times. Pyramid: Step your right foot back so it is flat against the floor and square your hips. With both legs straight, clasp arms behind your back and lean forward from your hips. Keep your back straight and do not round your spine. Take three to five breaths from this position and rise back to standing. Repeat on the other side. Snow angels: Lie down on the floor and slowly make snow angels with your arms for two to three minutes. Put a rolled up towel underneath your middle spine to increase the stretch. [22] X Research source Do not put the towel under your lower back, as this can cause you to hyperextend your back.
Check your local gym or fitness studio for available classes. Start at the beginner level to avoid injury. Some simple exercises you can try at home include:[23] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Bridge: Lie on your back with your knees bent. Keep your hips straight and tighten your abdominal muscles. Raise your hips until they are aligned with your knees and shoulders, forming a 90 degree angle. Hold for three breaths and slowly lower your hips back to the ground. Repeat three to five times. Side plank: Lie on your left side, raising your body onto your left forearm. Align your left shoulder over your left elbow, keeping knees, hips, and shoulders aligned. Rest your right arm against the side of your body. Lift your hips off the ground engaging your abdominal muscles. Hold for three breaths. Repeat three to five times and then switch to the right side. To increase the difficulty, straighten your arm and support your weight on your hand instead of resting on your forearm. Superman: Lie flat on your stomach with your arms in front of you and your legs straight out behind you. Lift your arms and legs as high as you can, keeping all of your joints aligned straight. Hold for three breaths. Repeat three to five times. You can place a pillow under your stomach to reduce the likelihood of hyperextending your back. Russian twist:[24] X Research source Sit on the floor with your knees bent. Lean back just enough to make a V-shape between your thighs and upper body. Keep a natural curve in the lower back. Extend your arms fully out in front of you and twist your torso to the left side until your arms touch the floor. Return to a neutral position, pause, and then twist to the right. Twist back to the right side. Do this from anywhere between 20 – 50 times. To make it more difficult, hold a weight in your hands.
Reverse fly: Stand up straight, with knees slightly bent, back straight, and feet shoulder-width apart. Holding a 5-8 pound weight in each hand, bend forward at the hips, keeping your back straight. With palms facing down, raise your arms up as far as you can, squeezing your shoulder blades together. It should look like you are “spreading your wings. " Keep your elbows slightly bent and make sure your head remains in a neutral position and is not flexed forward. Do two sets of 15 reps. Row: Hold a five to eight pound weight in each hand. Stand with feet shoulder-width apart, knees bent, and lean forward at the hips keeping your back straight. Pull your hands up toward your chest and squeeze your shoulder blades together. Do two sets of 10 reps. Arm and leg extension: Start on all fours keeping your back straight. Raise your left leg and extend it back behind you. With the leg extended, lift your right arm and reach forward. Hold this for five seconds and then switch sides. Repeat 10 times. If any of these exercises cause extreme pain, stop immediately and talk to your doctor.
Walking for just 30 minutes a day can increase bone density. Consult a specialist before adding any intensive workouts to your daily routine.
If you take a supplement, avoid taking it with other calcium rich foods. If you have milk for breakfast, take your pill at lunch.
