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Posture Matters! Pay Attention!!

Want To Feel Good and Look Great? Mind Your Posture!

Poor posture can cause pain, breathing difficulties and reflect low self-esteem. As you age, poor posture can lead to degenerative joint changes and loss of height. Conversely, good posture can help prevent pain, improve breathing capacity, improve endurance and enhance self-esteem. Good posture helps you feel much better, prevent pain and illness, and help you look terrific! Improving posture optimizes Heath and Wellness! Here are some useful tips for you to improve your posture:

  • Standing: Hold your head high, keep your ears in line with your shoulders (by tucking your chin back slightly), chest out, and stomach firmer to increase your upright balance. If you stand all day at work, rest one foot on a stool or take breaks.

  • Sitting: Office/Car: Adjust your chair high enough to fit your desk. Use a footrest to keep pressure off your legs. Place your monitor directly in front of you with top of monitor at eye level. Sit upright, avoid slumping. Take frequent breaks. See "standing" ideas above for upright posture. In the car, adjust the seat forward so your knees are slightly higher than your hips. Put a small pillow or support in the small of your back.

  • Sleeping: Sleep on your side with your knees bent and head supported by a pillow, to make your head level with your spine or sleep on your back. Avoid stomach sleeping.

  • Bending & Lifting: Let your legs do the work in order to prevent back injury. Stand close to the object; where possible squat down and straddle it. Grasp the object. Slowly lift the load by straightening your legs as you stand up. Carry the object close to your body. Never twist from the waist with a load in your hands. Bend your knees when you place the object down.

  • Diet & Exercise: Excess weight, especially around your abdomen and waist, pulls on your back and weakens stomach muscles. Regular strength, cardiovascular and flexibility exercises keep you mobile, agile and strong. Activities like walking, swimming, dance, ballet, gymnastics, Pilates, Yoga and properly managed weight training can all be helpful.

  • Mattress: A firm mattress will support the spine and provide needed rest to help you maintain upright posture all day. Use a good quality pillow.

  • Treat injuries: Injuries early in life may cause growth abnormalities or postural adaptations to pain that can show up later in life. Injuries in adult life can lead to chronic pain, joint immobility and neurological symptoms. Take care of injuries earlier than later. Improve posture helps to rehabilitate from injuries and maintain better results.

  • Good shoes: Always shop for quality foot wear. Have your feet measured when buying and look at comfort not just design. Save high heel shoes for special occasions.

If you follow these practices, but still feel discomfort and pain related to specific activities, please consult Dr. Kleinberg for a complete postural evaluation and specific recommendations.

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