Content

• Steps

A bent or humpbacked back can lead to painful symptoms that get worse over time. Trying to keep your back straight will help ease the symptoms as you get older.

Steps

Method 1 of 4: Recognize wrong posture

1. 

   Know what it is good posture. The first step in improving posture is to realize what a good posture will be in yourself. Hold your shoulders back, pull your stomach in, and open your chest. Stand on your side in front of the mirror and see if you can form a straight line from your earlobe to your shoulder, hip, pillow and finally the midpoint of your ankle.
   • Head and neck: Make sure the head extends straight from the shoulders. Many people tend to put their heads forward. If the ears are aligned with the front of the chest, pull your head back.
   • Shoulders, arms, and hands: The arms and hands should be relaxed on either side of the body. Then, the shoulder will be in a good posture. If your arm falls towards your chest, pull your shoulders back.
   • Hips: Find a comfortable position in between positions bringing your hips forward and back.

2. 

   
   
   Recognize pain and discomfort. The most obvious sign of wrong posture is back, shoulder, and neck pain. Bad posture causes chest muscles to contract, upper back muscles relax to compensate. In general, the result is a weakening of the back muscles, leading to muscle pain and discomfort. Because all muscles need to work together, when one muscle block isn't working well, other muscles will be affected.
   • Not everyone feels pain and discomfort in the wrong posture. Our bodies have a remarkable ability to regulate and compensate.

3. 

   
   
   Check if your foot "flips in". This is when the soles of the feet are almost completely flat, commonly referred to as "flat feet". The foot is the lowest balance mechanism on the body. When you are in the wrong position, you put pressure on your right foot to work harder to maintain balance. This causes the foot to gradually become "flat" so that a more stable support structure can be formed. When the posture improves, almost all of the body weight is put on the heel, releasing rest and maintaining the arched arch in the soles of the feet.
   • Although “flat feet” in themselves are a sign of poor standing, you may also experience pain in your feet, ankles, calves, knees, hips, and lower legs in general.

4. 

   
   
   Evaluate your mood. San Fransico State University conducted research in which students were asked to walk down the hallway in a slouch or upright position and bounce. The results showed an increase in depression and lethargy in those who were leaning. Though it seems odd, think about it more. Body language usually represents your general mood. You sit crouched in a corner, arms around your chest when you feel angry or sad. You hold your head high while you are happy. So why can't the state tell something about body posture? If you are feeling bored, improve your posture. advertisement

Method 2 of 4: Improve posture

1. 

   Remind yourself to stand up straight. Schedule a reminder to check your posture in your phone or computer. Take notes for yourself around your home, car and office. Sometimes what you need to be able to maintain good posture is just continually remind and reinforce your posture. In addition to strengthening your back muscles, you also need to re-establish your routine.

2. 

   Yoga. Yoga is especially good for improving posture. Some of the best exercises include:
   • Cobra Pose: Lie on your stomach on the carpet, hands under shoulders, fingers facing forward. Next, keep your elbows close and try to squeeze your shoulder blades together. Make sure that in this position, the back is stabilized by contracting the abdominal muscles. Then, slowly lift the chest up with the neck held in a stretched position. Support your hands and use your back muscles to pull your body up. Hold 10 breaths and lower yourself. Repeat 3 times.
   • Child Pose: Kneeling on your knees, arms raised above your head, palms facing each other. Next, exhale and slowly bend forward. Lower your forehead to the floor and extend your arms out in front of you, pressing your palms on the floor. Hold still, then return to starting position. Repeat six times.
   • Mountain Pose: Stand upright, feet on the floor, heels slightly apart. Make sure your weight is evenly distributed over your feet. Lift up the inside of the ankle so that the foot is curled up. Keep your shoulders open and try to touch your shoulders. Gradually relax. Finally, raise your arms up high, look straight ahead.

3. 

   Do other stretches and exercises to improve your posture. These techniques need to focus specifically on the abdominal and back muscles as they are the muscles that support the spine.
   • Press the shoulder blades together. Imagine that you are holding the ball with your shoulder blades. Try to squeeze the ball by squeezing your shoulder blades together. Hold for 10 seconds. This will help strengthen the front shoulders - the part most likely to tighten when in the wrong position.
   • Shoulder rotation. Rotate one shoulder forward, upwards, backwards and downwards. Imagine that you are sliding your shoulder blades down your spine. Repeat with the other shoulder. This will reposition your shoulders back as usual.
   • Chest tightness. Curl up the towel or cloth and stand with your feet shoulder-width apart. Hold the towels tightly so they are stretched and your arms are shoulder-width apart. Inhale and lift your arms to shoulder height. Then, exhale and pull your hands up and back as much as you can. Hold for two breaths, lower your hand and repeat.
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Method 3 of 4: Adjustment in everyday life

1. 

   Choose the right bag. Choose a bag, briefcase, or backpack that will distribute the weight evenly across your shoulders. Choose from a wide, padded version that can be worn over both shoulders.

2. 

   Choose shoes that are supportive. The constant use of high heels or thin loafers increases the burden on the back. Look for shoes with supportive soles, square toes, and heels less than 3 cm. Larger heels will push your weight forward, causing you to drop your shoulders or over-adjust yourself - similarly, negatively on your back.

3. 

   Learn how to sit in front of a table. The feet should touch the floor, the back straight and the neck should be in an intermediate position. This pose helps relieve pain and straighten the back. You can also use an ergonomic chair for upright and comfortable sitting.

4. 

   Adjust your sleeping habits. Consider sleeping on your side with your hips bent about 30˚. Knee bend is also about 30˚. Finally, move your neck slightly forward on the pillow to stretch your spine.
   • If you sleep on your back, consider placing a pillow under your knees and a towel under your back. It will help relieve pressure on the back, relieve pain and lengthen the back.
   • When sleeping on your side, you can put a pillow between your knees to keep your hips straight.
   • Avoid lying on your stomach. Tummy lying on your stomach puts unnecessary pressure on your spine and can lead to degeneration of the spine. It can also lead to chronic neck and lower back pain in the future.

5. 

   Practice proper heavy lifting techniques. Improper lifting and carrying heavy objects can lead to severe back pain. When lifting heavy loads continuously, you should wear a back support belt that helps maintain good posture when lifting. In addition, you also need to maintain correct posture:
   • Bend your knees, not your waist. Unlike the leg muscles and abs, the back muscles are not designed to help you lift and carry heavy loads. When lifting something, make sure that instead of bending your back, you do the hunching
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knees, thus avoiding pressure on the lower back.

1. • Keep the object close to your chest. The closer the objects are to the chest, the less the back has to do in keeping them.
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Method 4 of 4: Seek an expert

1. 

   Seek medical attention. If you have severe back or spine arching and you find it difficult to stand up straight, talk to your doctor. You may have scoliosis or some other spine-related problem. Your doctor may ask you to wear a spinal cord. Only in the most severe cases does a doctor recommend spinal surgery. There are many other remedies that can help improve your back pain as well.

2. 

   See a egoscue specialist. They are experts in posture therapy. Along a host of other issues, they'll focus on your symptoms (if any), as well as your posture and gait. They will teach you how to stretch your back - focus on the problem area, then develop exercises and stretches that you can do at home.
   • Most of these exercises are aimed at increasing range of motion in the hip and lengthening the spine, reducing tension along the spine.
   • If the problem is less severe, you might consider only working with a personal trainer. Discuss that you want to focus on muscles that provide better posture (mainly lateral muscles). They will give you general exercises and stretches to help improve your posture.

3. 

   Consult a spinal therapist. They will have a number of X-rays taken of your back and spine so that the exact curvature of your spine can be measured and determined if the problem is serious. A spinal therapist can also examine each vertebra to determine possible defects, slippage, or deviation. Many cases can be treated in the clinic, but if more serious problems are found, the therapist will refer you to a specialist.

4. 

   Regularly use massage services. Constant tension and tension can cause the back muscles to stretch and appear hunchback. If you have a stressful life, you should incorporate massage into your daily routine.
   • Likewise, regular sitting in a massage chair helps relieve stress. However, it cannot focus on the areas most in need of treatment such as services from a trained masseuse.
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