Practicing proper posture helps achieve these and more, according to Dr. Angelo Phillip P. Ong of the Department of Orthopedics at Makati Medical Center (MakatiMed). “The way you sit or stand doesn’t just impact your spine; it affects many aspects of your health,” says Dr. Ong.
“When you sit or stand properly, your weight is evenly distributed, and your musculoskeletal system is properly aligned,” he adds. “Proper posture relieves you of tension in your neck, shoulders, and upper back, sparing you from migraines and upper body stiffness. It allows your lungs and diaphragm to expand, resulting in better breathing. Sitting and standing properly also engages the muscles in your back, hips, abdomen, and pelvic floor, which promotes balance and stability. And when you’re sitting and standing tall, don’t you feel so much happier and more confident?”
What exactly is proper posture?
“As kids, we were constantly reminded to sit and stand up straight. But keeping your back straight for long periods can lead to muscle fatigue and stiffness,” Dr. Ong explains.
Proper sitting and standing aren’t the only ways to achieve good spine (and overall) health. Dr. Ong offers five tips:
Exercise regularly. “Thirty minutes of moderate exercise strengthens your back, leg, and core muscles, which helps your balance, stability, and flexibility,” shares Dr. Ong. “Combined with a healthy diet, exercise can address or prevent obesity. Being overweight affects your posture and can trigger degenerative disc disease.”
Ditch the heels. Stilettos shift your weight forward and strain your feet, knees, and lower back. According to Dr. Ong, “If you must wear them, make sure they’re the right size. Add insoles for extra cushioning and bring a pair of flats to change into.” Cushioned sneakers appear to be the experts’ preferred footwear for those with chronic back pain, as they’re “lightweight, comfortable, and offer support and stability.”
Take a tech break. If you’re glued to your smart phone, tablet, or computer for hours, it sets you up for back and neck pain. “Get up every half hour to an hour to stretch and walk around,” reminds Dr. Ong.
Invest in an ergonomic chair. Part of the work-from-home workforce? Look into getting an ergonomic chair. “Designed to follow the natural curves of our spine and our body’s movements, these chairs feature armrests and headrests, support for the lower back, and an adjustable seat height,” notes Dr. Ong.
Pay more attention. A bit of self-awareness can go a long way in developing your posture. “If you feel like you’re slouching, correct this by imagining an invisible string attached to the top of your head, gently pulling you upwards. Or imagine you’re wearing a beautiful necklace and want to show it off to people around you,” he says.
