4 Ways to Improve Your Posture

About 25% of adults in the United States deal with back pain at some point. If you’re among them, improving your posture may be just what the doctor ordered.

Better posture can also lower your risk of future problems, including spine injuries, chronic pain, and poor flexibility, while enhancing your overall health.

Dr. Nicholas Perenich and his team at Spine Institute of Florida in Dade City and Spring Hill provide conservative care and advanced treatments for spine issues in patients of all ages.

We put together the following tips for improving your posture for better spine health.

1. Sit and stand up straight

While you don’t need to hold yourself perfectly straight 24/7, doing your best to keep your head aligned with your shoulders as often as possible helps keep your spine in a good position. 

Whether you’re sitting or standing, check in with yourself now and then. If you notice that you’re slumping, gently correct your posture. If you’re prone to poor posture, a quality back pillow can help.

2. Strengthen your back muscles

Strong back muscles help ensure that you’re supported well, making good posture breezier. To strengthen your own, work exercises like chin tucks, glute bridges, and planks into your workouts about three times per week. Superman exercises, in which you lay on your stomach and then lift your arms and legs slightly, can help, too.

For back-strengthening cardiovascular exercise, consider brisk walking, swimming, or elliptical machine training. A study showed that adults with a history of low back pain who walked regularly went without a flare up for twice as long as less active back pain sufferers.

3. Avoid “tech neck” posture

Tech neck refers to neck or back pain caused by looking down at a smartphone or tablet. Angling forward when you text or scroll on a device significantly increases strain on your neck muscles. With a 15% slant, those muscles support around 27 pounds. If you hold your phone lower, creating a 45% degree angle, that number jumps to 49 pounds.

To avoid tech neck, hold your device across from you, versus below, or prop it on a stand. Meanwhile, limit phone and tablet use and take breaks during long stints.

4. Work with an expert

Improving your posture is often easier said than done, especially when slouching is a long standing habit. And if you’re already in posture-related pain, you may need more than some modest lifestyle shifts.

Our team at Spine Institute of Florida can assess your current posture, recommend helpful changes, and diagnose or treat any condition you might have. 

We offer a range of minimally invasive treatments, such as back braces, oral medication, and spinal injections. For severe and treatment-resistant issues, we provide surgical procedures.

Call Spine Institute of Florida today to learn more or get started with customized care. You can also schedule an appointment through our website.