Be honest: how many times a day do you find yourself slouching and hunched over the table, moments away from developing chronic back pain? 6-7 times daily? Thrice an hour? Right now, while reading this article? No, there aren’t any hidden cameras around you; it’s just a statistical fact. More than 50% of the world’s adult population suffers from poor posture habits, which cause other troubles.
Why You Need Posture Correction
Here’s a reality check for you: you probably would not have noticed your bad posture right now if it had not been pointed out. The worst part of bad posture is not the posture itself; it’s the fact that it often goes unnoticed. Whether you’re working at a desk, scrolling endlessly on your phone, cooking, or carrying grocery bags like a weightlifter, bad posture creeps in quietly and settles on your spine like an invisible weight. Soon, you get used to it, and fixing seems like a bigger headache than the slouch.
Fixing bad posture is not constantly being ready to salute someone or even the “attention” pose that school assemblies made us do; you don’t have to pretend like there is a long steel scale taped to your spine. But your efforts do count; if you do a couple of spine straightening exercises and still go and bend your neck like a sleeping ‘J’ while scrolling reels before bed, you’ll be back to the beginning of this article.
Fixing your posture may not seem like a huge deal, but it helps you in the long run. Imagine not having to yawn with extra effort daily just to align your spinal discs properly. Imagine how smooth Surya Namaskars would be if not for the back pain threatening to creep in!
How to Correct Your Posture
- Focus on Mobility and Strength:
When you begin your posture correction journey, focus on improving your mobility and strength. Focus on intentionally straightening your spine throughout the day until the day you do not have to make conscious efforts to straighten it. Even the asanas that you follow should focus on making your spine mobile and strengthening your back muscles, with a special focus on the lower back.
- Fix Your Slouch:
Whether you’re laid back on the sofa after a long day of work or watching your favourite tv serial, Kumkum, your spine needs proper care. So, your chair should naturally support its curve; if it doesn’t, use a small cushion behind your lower back.
While using screens, avoid getting a “tech neck” by placing the screen at eye level. It’s easy to forget about keeping your neck straight while using screens in this digital age, and that’s why it is even more important.
- Lift Heavy Things Mindfully:
When you pick up 2-5 kgs worth of atta and rice in grocery bags, don’t bend your back. Instead of bending at the waist to pick up things, bend your knees (as if you are sitting on a chair) and gently lower your arms to pick up heavy stuff. And when you have picked up the items, straighten your knees while keeping your back straight!
Also, don’t keep the heavy stuff at a distance. Keep it close to your body while holding it to reduce pressure on your lower back. You can also use trolley grocery bags to easily carry your things anywhere!
- Opt for Easy Exercises:
Look for simple and easy spine-strengthening exercises that you can easily follow every day. There are many asanas which are very easy to follow and help your spine, including Marjaryasana (Cat-Cow Pose) and Bhujangasana (Cobra Pose). Although they are super easy and helpful, you have to ensure that you are using the right technique; for proper guidance, check out the Free Online Yoga Classes India has to offer.
- Make it a Habit:
Incorporate the posture correction exercises into your routine. Use habit stacking to stay on track and do the exercises daily. You can also look for Online Yoga Near Pune and other cities to stay accountable to your practice.
Conclusion
The tips above are a guide on how you can easily improve your posture and finally get rid of that backache. With these tips, you can slowly and consistently strengthen your spine and feel the mobility supporting your back. Remember that good posture is not about aesthetics; it’s about keeping your body in a healthy state and listening to your spine’s needs.
