How To Improve Your Posture

A good posture is so important, yet most of us have the bad habit of slouching, sitting improperly at our desks, or hunching our shoulders while we stand. At Midtown Physiotherapy Toronto we see patients every day who have bad back pain as a result of a poor posture. Most of us share the same bad habits, so it’s easy to brush them off as normal. We assure you, just because it’s normal to hunch your back or hike your shoulders up to your ears doesn’t mean it’s good for you.

Good posture helps contribute to good musculoskeletal health, which, when looked after, allows us to live day-to-day in comfort, and perform rudimentary tasks with ease. However, poor posture can contribute to musculoskeletal problems which can lead to chronic pain. So do as your mother told you and stand up straight. We’ve put together some simple but essential tips on how to improve your posture and look after your musculoskeletal health in the process.

When You’re Sitting…

We all slouch when we’re sitting at our desk doing our daily work. Even if we’re just at home seated at the kitchen table, slouching happens all the time. Here are some important things to keep in mind when you’re sitting down for long periods of time to keep your posture in check.

• Keep your feet flat on the floor, your legs uncrossed and make sure your ankles are in front of your knees.
• Your knees should be approximately at or below the level of your hips when you’re sitting down, and there should be a small gap between the backs of your knees and the seat of your chair.
• Make sure you have good lower- and mid-back support when you’re sitting for long periods, like when you’re at work. If necessary, use a small pillow to add lower-back support.
• Keep those shoulders relaxed and away from your ears, and keep your forearms perpendicular to the floor if you’re working at a desk or typing. Your elbows should be bent at a 90º.
• Try not to sit for too long at any given time, and remember to get up and walk around every hour or so.

When You’re Standing…

It’s easy to slouch when we’re sitting at a desk for hours on end, but we must also remember to keep an eye on how we’re standing. Keep these tips in mind to keep your posture in check.

• Try to carry the majority of your weight on the balls of your feet, keep your knees slightly bent and not locked and try to keep your feet roughly shoulder width apart. If you’re standing for long periods of time shit your weight from your heels to your toes, or from one foot to the other.
• Don’t stand with your arms crossed or in your pockets for long stretches of time, but rather let them hang naturally at your sides.
• Stand straight and tall with your shoulders low and pulled back, your stomach tucked in (as opposed to protruding it out and putting too much pressure on your lower spine), and keep your head level, neither too far forwards, backwards, or to either side.

If you follow these simple tips, you should have absolutely no problems keeping your posture in check. But always remember to add a little bit of movement every hour or so whenever possible. Even if it’s just a little walking on the spot, or down the hall to grab a glass of water, every little bit helps.

Midtown Physiotherapy is a Toronto physiotherapy clinic offering client-centred and evidence-based treatment to help you get back to what you love. We offer appointments at our Yonge and St. Clair location, as well as home services for those unable to come to us.