Did you know poor posture can lead to neck pain? Or worse ..headaches and migraines! Considering how simple it is to have a good posture, why would you risk it? Poor posture overloads the muscles of the neck and shoulders. This in turn stiffens up the joints causing pain. The following simple measures will definitely prevent long term neck issues from developing.

Picture of a man with headache

1. Do not sit for more than 30 mins at a stretch for a good posture

As simple as that! It’s hard to sit erect for 8 hours of the day if you are an office worker or student. So the next best thing? Just get up every 30 minutes even if it means just going to the kitchen. It will give your postural muscles a break from trying to sit in a good posture. This will then make it easy for you to focus on sitting correctly. Now don’t go standing for hours just because I said you can’t sit! Make sure you keep changing your position. Standing work desks are great for this.

standing posture, work posture,

2. Sit right back in your chair

Do you think about how you sit in your chair? Are you sitting on the edge so your back has no choice but to slouch? Well, that’s not going to help. So make sure you push your bum right back in the chair. This is so you can support your lower back while sitting in a good posture. Doing so will also make take the pressure of your muscles trying hard to maintain a good posture.

sitting posture, office desk , posture correction

3. Use a lumbar support for a good posture

Lumbar supports are made of foam and sit nicely in the curvature of your lower back while sitting. This will maintain the natural curve of your lower back. Hence supporting you in a good posture. There are a lot of chairs have them inbuilt these days. This is true both for office chairs and also car seats.

4. Love your couch less for a good posture

Do you love your recliner at the end of your day? Are you one of those who love to sprawl on their couch and watch t.v? Oh that’s a big no! no! for a good posture. Of course all of us want to relax at the end of a busy day. However, sitting on a firm chair with a good back support will help your posture. If a firm chair is too much at the end of the day, just reduce the amount of time you spend on your couch. Make sure you keep hopping between the couch and the firm chair.

5.  Stretch 3 to 4 times a day not just once for a good posture!

That is correct! Now if your job requires you to sit all day, just stretching once a day will not help. It is important to do the neck stretches at least 3 times a day. You don’t have to do 20 repetitions . Doing just 4 to 5 repetitions will be just right. Also important is to hold each stretch for at least 10 seconds. This will keep the neck muscles flexible.

Doing strengthening exercises for the back muscles will ensure correct posture. As these are the very muscles that help us sit straight. Stronger the back , better the posture.

neck pain, neck stretches, neck exercises

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