If you want to better your posture, you’re going to have to do some posture training. Posture training is any stretching or exercise regimen that helps you improve and strengthen the positioning and health of your spine. Having poor posture can cause neck, hip, back, and leg pain. As posture suffers, one’s core muscles becomes less resilient and weaker over time. Thus, most posture training programs will have an emphasis on strengthening and conditioning the core muscles – hips, abs, lower back, and others – so that they can properly support the spine over the course of the day. Other posture training methods are: correcting gait issues like pronation, using an ergonomic chair when sitting down, and training the pectoral muscles to keep one’s chest open and shoulders retracted.
One of the best ways to improve posture is by strengthening the core muscles. A workout that emphasizes the core will include exercises that train the mid-section like the hips lower back, and abdominals. These are the muscles primarily responsible for keeping the spine straight, as well as helps the legs and hips function normally. One can train using free weights or other training methods like using a stability ball to improve balance. People who have lower back pain caused by poor posture should definitely begin training their core muscles, since stronger muscles will support the spine and not slouch so easily due to fatigue.
Other ways one can train their posture involves adjusting one’s day-to-day habits which can impact their spinal health. For instance, many people work office jobs, and thus sit for 8 hours or more each day. One of the most common causes of bad posture comes from slouching in front of a desk or slumping into the chair. Most office chairs do not provide any lumbar support, causing the lower back to sag. This awkward slouched position is not good for the spine, and causes excessive strain on the lower back muscles. To prevent this from happening, one should fill the gap between the chair and back by placing a pillow or rolled up towel to support the back. This can ensure that the spine will remain in proper alignment. For those who have a bigger budget, consider purchasing an ergonomic chair with lumbar and neck supports.
Even if one’s chair problems are solved, one should still endeavor to get up every half hour to stretch for five minutes. Stretching throughout the day is important to having good posture. A tight muscle will pull other muscles towards it, causing things like the shoulders and spine to cave in and the neck to bow. Simply standing up and having a nice stretch keeps the muscles limber so that they can better support the shoulder, spine, and neck. These are just some of the most common ways one can train their posture to fix and prevent any back problems one may have.