Stop slouching, let experts tell you how to fix your bad posture

Remember the game ‘statues’ that we used to play as kids, where we would freeze in a position and not move?

Well, statue! Now you can’t move.

And now it’s time to reflect. Take a moment and notice your posture. Are you slouching? Are your neck and shoulders bent forward? If you are sitting, do you notice your back forming a curve?

If you are nodding, you have bad posture, and it’s nothing uncommon. In the world of laptops and smartphones, most of us have bad posture, and it is very important to correct it.

But what’s the reason?

“Adhering to a sedentary lifestyle, sitting for long periods without proper breaks or movements, can lead to muscle imbalances, stiffness, and bad posture,” says Dr Anup Khatri, senior consultant, orthopaedics, Gleneagles Hospital, Mumbai.

The doctor further tells India Today that continuously looking down at screens, such as smartphones or computers, leads to strain on the neck and upper back, resulting in a stooped posture and weak core muscles.

Bad posture may also be seen due to injury, illness, or genetics. Additionally, certain occupations require standing for long hours, causing bad posture.

Your lifestyle choices may lead to poor posture (Photo: Getty Images)

Bad posture affects your health

Maharashtra-based orthopaedic surgeon and member of DocTube, Dr Suresh Deshpande, says that bad posture can cause discomfort and pain in the body. It can also contribute to chronic neck pain.

Adding to this, Dr Khatri says, “Over time, bad posture can lead to muscle imbalance and strain, causing excruciating neck, back, and shoulder pain. Furthermore, it can pressure the spine, inviting structural issues such as disc herniation or sciatica.”

Meanwhile, Pune-based certified exercise physiologist Nisha Varma tells Reader’s Digest, “Incorrect posture leads to cervical pain, upper-back stiffness, mobility problems, weakness and pain in the lower back, and, if left unchecked over time, could result in vertebral damage as well.”

Fix it!

Dr Deshpande mentions, “Bad posture can certainly be corrected with ease. All it takes is concentration and determination.”

Further, Dr Khatri explains that stretching and exercising daily can be helpful. It is also important to take regular breaks if you are sitting for a longer period and don’t forget to limit the usage of smartphones or other electronic gadgets that strain your neck or shoulders.

• If you are sitting, ensure you maintain a neutral spine by keeping the back straight and shoulders comfortable. Use a lumbar support cushion to support the lower back. As per Reader’s Digest (August 2020), prolonged sitting can strain ligaments and muscles in your back and put pressure on your spine. 
• When standing, distribute your weight uniformly on both feet, don’t lock your knees. Engage your core muscles to support your lower back and head aligned with your spine.
• When lifting objects, use the correct form, and bend at the knees instead of from the waist. While driving, see to it that you sit upright with both hands on the wheel and take breaks on long drives to stretch.
• During sleep, choose a supportive pillow to keep the neck aligned with your spine. Go for a mattress that provides enough support for maintaining a proper posture during sleep. 
• As mentioned in RD, while driving, set your seat in a way that you can accelerate and brake just with ankle movements. Remember to take breaks every two hours on long drives to stretch your legs.

Dr Khatri also suggests that drinking enough water helps your muscles and joints to stay lubricated, reducing strain and tension that can lead to poor posture.

Apart from this, you can also incorporate activities such as yoga or pilates that improve back and core strength for good posture.Â

You can add these to your workout routine:Â

• Tadasana (mountain pose)

Stand tall with your feet hip-width apart. Next, engage your leg muscles and lengthen your spine. Roll your shoulders back and down, and reach your arms alongside your body with palms facing forward. Hold for several breaths and focus on alignment and lengthening through the spine.

Credit: Getty Images

• Balasana (child’s pose)

Begin on your hands and knees, then sit back on your heels. Extend your arms forward and lower your forehead to the mat. Relax your shoulders and allow your spine to lengthen. Hold for several breaths, focusing on deepening the stretch with each exhale.

Credit: Getty Images

• Adho mukha svanasana (downward facing dog)

Start on your hands and knees, then lift your hips towards the ceiling, straightening your legs and arms to form an inverted ‘v’ shape. Press your hands firmly into the mat and lengthen through your spine. Relax your head and neck, and draw your shoulder blades down your back. While holding your breath, feel the stretch in your spine, hamstrings, and shoulders.

Credit: Getty Images

• Setu bandhasana (bridge pose)

Lie on your back with knees bent and feet hip-width apart. Press your feet and lift your hips towards the ceiling. Clasp your hands underneath your back and roll your shoulders underneath you. Make sure to engage your glutes and thighs to lift your hips higher.

Hold your breath, then release and lower back down, and repeat.

Credit: Getty Images

• Uttanasana (standing forward fold)

Stand with feet hip-width apart, then hinge at your hips and fold forward, reaching towards your feet. Let your head and neck relax completely (you can bend your knees slightly if needed). As you hold your breath, feel the stretch in your hamstrings and lengthen through your spine.

Credit: Getty Images

Always remember that you have to maintain an erect spine while sitting, walking, or doing any other activity. Basically, your spine should be in alignment with your head and limbs.

So, next time someone says ‘statue’ to you, make sure that your posture is correct.