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How to correct bad posture? Experts share 6 tips for straightening the spine and maintaining a healthy spine health news


Posture refers to the alignment and position of the body. Stress from gravity causes difficulty with muscles and bones, brought on by long-term “bad” posture, where the limbs and/or spine are out of alignment. Your body will eventually experience aches, pains and stiffness that can interfere with your daily activities.

Maintaining good posture is a simple but important way to support the health of the numerous complex systems of the back and spine. It goes beyond looks: maintaining proper posture and back support is essential to reducing the frequency and severity of neck and back discomfort. Back support is especially important for patients who spend most of their day standing or sitting in an office chair.

Here are six tips from Dr Sunil Rajpal (PT), Deputy Head and Consultant of Rehabilitation and Sports Medicine at Sir HN Reliance Foundation Hospital, to help you achieve this:

Awareness: Be aware of your posture throughout the day. Whether sitting, standing or walking, pay attention to your body alignment, avoid slouching and slouching, and take corrective action whenever necessary.

Ergonomic Workstation: Arrange your workspace to support good posture. Use a chair with proper lumbar support, adjust your computer screen to eye level, and keep frequently used items within easy reach to avoid unnecessary bending and twisting.

Regular intervals: Take breaks from prolonged sitting or standing and stretch and move around. Set reminders to stand, stretch your back and neck, and walk around to reduce stiffness and prevent muscle imbalances. Follow the 20-20-20 rule, take a 20-second break every 20 minutes, look 20 feet away from your screen, and move.

Exercise: Incorporate regular exercise into your routine to strengthen the muscles that support your spine. Focus on exercises that target your core, back and neck muscles, such as yoga, pilates or strength training.

Correct Lifting Technique: When lifting heavy objects, bend your knees and keep your back straight to avoid putting extra strain on your spine. Use your leg muscles to lift and avoid twisting your body while carrying the load.

Healthy lifestyle choices: Maintain a healthy weight, as excess weight can put extra stress on your spine. Stay hydrated, eat a balanced diet rich in nutrients that support bone health, and avoid smoking, as it can disrupt blood flow to the spine and hinder healing.