Tips for Correcting Your Posture

Most people experience some amount of back pain or neck pain starting between ages 40 and 60. For some people, symptoms set in even earlier.  

While not all causes of musculoskeletal pain are preventable, smart lifestyle habits can guard against wear-and-tear, related conditions, and some injuries. Correcting your posture is one of those habits. Doing so may make all the difference between painless living and symptoms that interfere with your well-being.

Dr. Nicholas Perenich and his team at Spine Institute of Florida in Dade City and Spring Hill provide comprehensive solutions for chronic pain, including preventive care. 

If you’re concerned about your own posture, consider the following tips for improvement.

Change your digital device habits

If you’re among the majority of people who spend plentiful time looking at a smartphone, tablet, or computer screen, there’s a good chance your posture is suffering. Holding a device well below your head can shift your bone structure into positions linked with neck, lower back, and shoulder pain. 

To minimize these issues, aim to keep your devices around eye level. Using an ergonomic device, such as a computer stand, can help. Meanwhile, keep screens 20-30 inches away from your face. Taking breaks every 20 minutes may help improve your posture, too, by limiting strain.

Strengthen and stretch your muscles

The muscles in your chest, core, and upper back support your spine to keep you stable. To fix poor posture, keep those muscles strong with routine exercise. Examples of helpful exercises that don’t require equipment include arm circles, push-ups, pull-ups, dips, and planks. You can also squeeze your shoulder blades together for 30 seconds at a time.

Stretching those same muscles helps, too, by keeping your back flexible and staving off injury. Take a few minutes at least once daily to do head tilts, for example, where you tip your head to one side and lightly add pressure with the opposite hand, then switch sides. Or do multiple rounds of shoulder rolls.

Eat a nutritious diet

What you eat may not seem posture related, but certain foods and habits may make way for a better stance. Salmon, walnuts, flaxseeds, and colorful vegetables and fruits, for instance, contain nutrients that lower inflammation in the body. And less inflammation means a reduced risk for illness, injury, and chronic pain – all of which can impact how you hold yourself.

A nutrient-dense diet also makes healthy weight control more feasible. This is important, given that excess pounds add pressure that can fuel slouching and joint pain.

Seek professional support

If you’re experiencing ill effects of poor posture, such as neck or back pain, our team can provide personalized guidance based on a comprehensive exam. We offer conservative pain treatments, such as medication and physical therapy, as well as procedures, like disc replacement and spinal fusion. We can also suggest specific lifestyle changes, based on your lifestyle and overall health.

To learn more about correcting your posture or get started with the care you need, call Spine Institute of Florida or schedule an appointment through our website today.