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Perfect Posture Chiropractic Advice For Standing Tall - West Dorset Chiropractic Centre

Perfect Posture Chiropractic Advice For Standing Tall

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The Spinal Column & Perfect Posture

Most Chiropractors will advise you that good posture is the key to preventing back pain. These days we all lead busy lifestyles, but often without the regular exercise that was part of life before labour-saving machines!

You can help to reduce the risk of back pain by following a few simple guidelines which can improve your posture and easily be incorporated into your life.

First of all, it is important to know what the ideal posture is, so imagine a line which runs through your ear, shoulder, hip, knee and ankle.

Very often you will find that your head is in front of this line, as you straighten try not to tilt your head back, but instead tuck in your chin. Try and stand relaxed but gently contracting your abdominal muscles.

When sitting the same is true, the gravity line should pass through the ear, shoulder and hip.

Do you feel you are taller?
Does your tummy look flatter?

The benefit of good posture is more than simply avoiding back pain. You look better too.

Try the following recommendations for maintaining and improving your posture:

Try to keep fit but remember to warm up before exercise, no matter how rarely or how often you take part.

Strong abdominal muscles prevent a potential bad back so don’t forget them.On the other hand, lack of exercise is your worst enemy.

Simple activity such as regular walking with children or dogs gets you in the fresh air and reduces the risk of back pain.

Or try going along to one of the gentler classes at the leisure centre – they aren’t all high energy aerobics – and can be suitable for the less fit to get you started.

Try and make sure you are sitting as far back in the car seat as possible If your seat is not as adjustable as you might like try sitting on a wedge shaped cushion or placing a rolled towel into the angle of the car seat, and relax…

Tense muscles can lead to back pain.

When you are relaxing in front of the box, try not to slouch. The ideal sitting position will keep your whole body supported, make use of all those cushions to support you if the seat is very deep.

Remember sitting incorrectly can double the amount of strain on your spine

Don’t carry more than you need to. When did you last check the contents of your handbag?

Ideally weight should be evenly distributed and even better carried in a rucksack supported on both shoulders. Make more trips from the car to the house with the shopping rather that overloading yourself.

Sensible Shoes – having good shoes or the appropriate footwear is an essential part of having a good posture – a factor that is often overlooked.

Soft-soled shoes, which are supportive and have a good grip, are recommended. If you wear heels during the day take them off whenever you get a chance and walk barefoot in the house.

If you spend hours in front of a computer each day – make sure you are sitting comfortably and have your spine supported.

Limit yourself to forty-minute sittings, take regular breaks to move around and stretch. If possible have your arms supported.

And so to bed – try and adopt a sleeping position, which creates less physical stress on the back first thing in the morning,

Try to lie on your side not on your front with your neck twisted.

When you wake up, try some gentle stretches like drawing your knees to your chest, before getting out of bed.

Overall, your back is most at risk when either embarking on an unaccustomed burst of activity or during a mundane activity where you pay less attention to your posture.

Regular exercise and awareness is the key to maintaining a healthy back – just keep thinking of that straight line!  (And the flatter tummy.)

Article by
Evelynee O’Hare
Bridport Chiropractic Centre

  • Adjusting For Life Blog

evelyne ohare head of practice chiropracter in west dorset bridport chiropractic centre West Dorst

Evelyne O’Hare – Chiropractor

Evelyne O’Hare wrote this “Perfect Posture Chiropractic Advice” post in the West Dorset Adjustments For Life Blog.

She is an accredited member of the (BCA). After graduating from the European Chiropractic College in 2007 she went on to study for a master’s in animal chiropractic treatments before opening her practice in Bridport.

To date she has helped more than 2000 local people (and their pets) to alleviate pain, regain mobility and improve their posture.

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