Do you have a habit of slouching? Do you spend hours on your computer or smartphone hunched over the screen? These and several such habits can cause long term damage to your spinal health.

An improper posture can lead to a wide range of spinal problems like chronic back pain, herniated discs, and spinal stenosis.

What is good posture?

Good posture can be defined as the position in which the spine is aligned in a way that puts the least amount of strain on supporting muscles and ligaments when standing, sitting, or lying down.

Why is good posture important?

Good posture helps maintain correct alignment of bones and joints, which means there is less wear and tear of joint surfaces. It also helps reduce stress on the ligaments holding the spinal joints together, and in turn, reduces the risk of injury.

By adopting good posture, you can also help reduce tension in neck, back, and shoulder muscles.

Types of bad posture

Here are some common types of bad postures that can cause long term damage to your spinal health:.

Hunching over your computer or smartphone screen
Slouching on your couch while watching TV
Standing with excessive arching of the back or tilted hips
Sitting with a rounded back or with legs crossed
Carrying heavy bags or backpacks in one hand or over one shoulder

Consequences of bad posture

Bad posture can lead to several adverse health consequences:.

Spinal misalignment leading to chronic back pain
Herniated or slipped discs
Sprains and strains in muscles and ligaments
Pressure on nerves, leading to numbness or tingling sensation in arms or legs
Headaches and dizziness

How to maintain good posture

Here are some tips to maintain good posture:.

While sitting, keep your feet flat on the floor and your knees at or below hip level. Use a footrest if needed.
Make sure your back is supported by the chair, using cushions if needed.
Keep your shoulders relaxed and your forearms parallel to the ground while typing.
While standing, distribute your weight evenly on both feet. Keep your knees slightly bent and your shoulders back.
When lifting heavy objects, bend your hips and knees and squat down. Lift with your legs, not with your back.
Avoid carrying heavy bags on a single shoulder. Use a backpack with two straps instead.

Exercises to improve posture

Here are some exercises that can help improve your posture:.

Plank: Lie down on your stomach and lift yourself up on your forearms and toes. Keep your body straight and hold for 30 seconds. Repeat 3 times.
Bridge: Lie down on your back with your knees bent and feet flat on the floor. Lift your hips up while keeping your back straight. Hold for 10 seconds and repeat 10 times.
Shoulder blade squeeze: Sit or stand with your shoulders relaxed. Squeeze your shoulder blades together as if you’re trying to hold a pencil between them. Hold for 5 seconds and repeat 10 times.
Wall angels: Stand with your back against a wall and your feet hip-width apart. Raise your arms up to the level of your ears and then down to your sides while keeping them in contact with the wall. Repeat 10 times.

Conclusion

Good posture is essential for maintaining spinal health. By adopting good posture habits and performing exercises to improve posture, you can reduce the risk of spinal problems and pain in the long term.