Having good posture is more than for aesthetics. Having good posture can improve your health in a variety of ways. Some of the benefits of good posture include reduced back pain, increased energy, and more confidence in your everyday life. It’s important for overall health and will help you avoid pain, fatigue, muscle tension, and other medical conditions. While there are obvious hacks for beating your bad posture, we’re going to take a look at some of the lesser-known, less obvious hacks.
Posture correction shirt
These shirts provide gentle compression to support your spine and shoulders, promoting better posture throughout the day. They work with your muscles to help improve posture by activating your various muscles.
According to research, posture shirts help “change a person’s posture, may help reduce pain and discomfort, and may even improve energy levels and productivity.” The only thing these shirts don’t do is relieve pain, an unfortunate side effect of bad posture (The Washington Post).
Standing desk converter
Swap your regular desk for a standing desk to give you better posture while you work. If you spend a lot of time on a laptop, you can also use a laptop stand to make sure your neck is in a straight line.
According to the Oh Wow website, “Your monitor should be at eye level, about 20 inches from your face and tilted 20 degrees, while your arms should be bent 100 degrees at your sides.” Your wrists should hover comfortably over the keyboard and your weight should shift between your legs.” Finally, this does not put as much strain on the spine as sitting for long periods of time. If you sit for long periods of time, you may put pressure on your back and discs, causing neck and back discomfort (wow).
Lumbar support pad
If you have to sit a lot at work, then you can choose to help improve your posture. One thing is to use a lumbar support pad. Place this cushion on your chair to support the natural curve of your lower back and prevent slouching.
Spinal and neck orthopaedic surgeon Dr Rahul Shah said: “Lumbar support pillows help to maintain the normal curve of your back while you are sitting, reducing pain and providing support for your spine and muscles. A lumbar support pillow can help you maintain a pain-free position when you’re sitting for long periods of time throughout the day.” Some pillows are better than others, so it’s important to choose wisely (healthy).
Posture reminder app
There’s nothing more screeching than using an app to remind you to correct bad posture. Use apps that remind you to check and correct your posture regularly throughout the day.
You can do this through an app that sets an alarm, or set an alarm while you’re at work to remind you to sit up straight and correct your posture. You can find several apps in the Apple Store that will remind you of posture correction and will also help you develop posture correction habits, including “Perfect Posture and Healthy Back, SMS Neck – Posture Correction, Muscle and Movement Posture.” You can start with the free versions of these apps (Apple).
Ergonomic chair
Invest in a chair with adjustable lumbar support and armrests so you can maintain proper posture while sitting. If you spend a lot of time at your desk every day, this is something you should consider.
Not every chair is the same, which is why it’s important to do some research before choosing a particular chair. Some chairs have “adjustable waist support that moves with you whether you prefer to lean back or stay fully upright, an adjustable seat and armrests, and three different size options: small, medium, and large that increase height, seat width, and depth to accommodate different body sizes.” It is important to choose a chair that is comfortable to sit on (New York magazine).
Postural correction exercise
Instead of trying to get good posture by sitting up straight, try doing corrective exercises that will strengthen your muscles and help improve your posture. Do special exercises to strengthen muscles and maintain good posture, such as yoga or Pilates.
Specific exercises include planks, cobra stretches, hands to hips, chest stretches, and placing your forehead on the floor. These exercises also help improve the other muscles in your body, which in turn will strengthen the muscles in your back.
Posture alert bracelet
If you don’t want to spend a lot of time on your phone, you can opt for a posture reminder bracelet instead of an app. Wear a bracelet that vibrates or beeps when you slouch to remind you to correct your posture.
This bracelet records your posture. For example, some of the band’s features are “if you look down at your smartphone (TSK TSK), it will know.” If you put your hand in your pocket, it knows. It’s like having a fitness school instructor on your wrist, except instead of balancing books on your head, it vibrates to bring you back to a healthier pace.” It’s also a great way to look at your posture and see how much you’ve improved (UK).
Postural instruction course
If you are struggling to maintain proper posture, then it may be time to hire a coach to help you adjust your posture. Take a class with a posture coach who can offer personalized tips and techniques to improve your posture.
If you can’t participate in face-to-face training, you can choose to do posture training online. You will meet an instructor who will evaluate your posture and give you advice on correcting your posture (healing your posture).
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Foam roll
Use a foam roller to relax tight muscles, especially in the upper back and shoulders. This is a great way to help tune your back and keep your muscles strong and flexible. Also, starting your morning with a foam roll is a great way to start your day.
To do this, “place a foam roller under your spine, lie flat on your back and bend your knees.” You can place the roller anywhere on your upper back, but one of the best places to do so is directly below your shoulder blades. Slowly roll your spine on the foam roller and you will feel it push up your back. Repeat ten times.” There are several exercises that can help you adjust your back (Surrey Physio).
Ergonomic keyboard and mouse
Use tools that reduce stress on your wrists and arms to maintain a more ergonomic posture while typing. To do this, place the mouse and keyboard close to the front of your desk so you don’t need to stretch to use them.
As postwriter explains, “The keyboard should be about 5 centimeters from the front of the desktop, and the mouse should be roughly in line with the keyboard.” You need to leave enough room to support your wrist.” Over time, incorrect posture can lead to carpal tunnel syndrome, RSI, and tennis elbow (postrite).
Postural pillow
Sleep on a pillow to keep your spine right while you rest. This pillow aligns your head, neck, and spine for maximum comfort and support. If your tension is relieved, it means you have less pain and suffering.
This is a great way to adjust your posture while you sleep. That’s a full 8 hours where you can improve your posture, except for the 16 hours where you’re working all day to improve your posture (fluted pillow).
Posture improvement workshop
If you can’t hire a personal trainer to help you improve your posture, then you might want to consider attending a posture improvement workshop. Attend workshops or seminars that focus on improving posture techniques and exercises.
These workshops will teach you fun and exciting ways to improve your posture, set up with others who want to improve their posture. You might even end up making friends (Workplace Health).
Walking table
Use a treadmill desk or take walking breaks throughout the day to counteract the effects of long periods of sitting on your posture. This is one of the best ways to get your feet moving throughout the day. Standing desks can improve your posture, while walking desks can help improve your cardiovascular health.
Using these two methods at work is a great way to keep your posture straight and your muscles moving. You can also use a mobile desk to practice a new way of working. According to Progressive Desk, “Using a treadmill desk at work can become a fun challenge that you can try to incorporate into your daily routine.” For example, walking on a treadmill is effective in online meetings where you’re not supposed to actively participate.” When it comes to choosing a mobile desk, it all depends on your budget and the space in your home or office (Progressive desk).
Postural training games
Play interactive games that encourage you to maintain correct posture while completing tasks or challenges. This can be a video game, a card game, or a game on your laptop. You must maintain proper posture and eye contact to successfully complete the game.
Another game is to play with your friends. Whoever holds the best position the longest wins! You can even turn on a TV show and use the game to calculate how many slouching people you see while maintaining the correct posture (upright posture).
Posture-Correcting bra
For women, choosing a bra with support straps and straps can help distribute weight evenly across the shoulders and back. These bras often make women more aware of their posture rather than trying to change it. The most effective way to change your posture is to do it yourself, so the more you are aware of the issue, the better you will be able to adjust your posture.
According to CNN, “Immediately train alignment… Simultaneously treat and correct posture to improve lifestyle and athletic performance.” They also have workout clothes that can help improve your posture and reduce hip and back pain (CNN).
Postural improvement journal
Keep a journal to track your progress, including changes in exercise, habits, and posture. You can start with the first day you want to achieve better posture and work your way up from there.
You can use it to record your posture in the mirror, how you feel during a meditation practice, and how your posture shoes or backpack feel. The more you use these techniques together, the better your posture will be (health performance).
Postural feedback mirror
At the end of the day, you are your own biggest critic and the only one who can successfully correct your posture! Install a mirror in your workspace that can see your posture throughout the day and adjust it as needed.
This is especially useful if you have a posture coach to help you achieve perfect posture. Then, you can check yourself in the mirror throughout the day to make sure you are consistent (Med Wish).
Posture correction insoles
Put insoles in your shoes to provide arch support to help align your feet and improve overall posture. Due to poor posture habits, we may tend to put more weight on some foot muscles than others, which results in uneven weight distribution.
According to Orthosole, “Wearing the right insoles can effectively ‘teach’ the body to stand and walk with better posture, thereby reducing the burden on our musculoskeletal system and reducing pain in the feet, ankles, tibia and lower back.” These shoes will help align your body (Orthosole).
Meditative posture
Practice mindfulness meditation techniques that focus on body awareness and alignment to develop better posture. You can do this for 10 minutes every morning. When sitting in meditation, focus on your breathing and become aware of how you are sitting.
According to Calm, “Common postures include sitting cross-legged, kneeling, lying down, and even standing for meditation. It’s important to find a job that makes you feel comfortable and sustainable.” Once you’ve found the sweet spot, you can start focusing on practicing good posture (calm).
Posture improvement app for kids
Use apps to teach children the importance of good posture through fun activities and games. There are many apps that can help improve your child’s posture.
The pose Pal app, for example, “uses motion sensors in AirPods to detect your posture and help improve your head and neck position.” An adorable animated giraffe reminds you to maintain a healthier posture if you start slouching or sideways. So with this download, you may learn to never be lazy again.” This is not only a fun game for your child to play, but it will help improve their posture from an early age.
Posture-Correcting backpack
Choose a backpack with padded straps and multiple compartments, which distribute weight evenly and prevent back and shoulder strain. If you are suffering from back pain and want to relieve shoulder pain, this is a good option.
According to Swedish Posture magazine, “Unlike a regular backpack, the weight of the backpack is mainly placed on the sternum and lumbar spine areas, near the center of the body, rather than the shoulders.” With concentrated weight distribution, your shoulders are completely free to move, your back is straight, your head is in the right position, and your torso muscles are tense.” This is a good option if you often carry a backpack and want to change it (Swedish pose).
Posture improvement podcast
If you’re an auditory listener, then a postural improvement podcast might be the way to go. Listen to podcasts where experts discuss postural topics and how to maintain better posture.
Some of the best posture podcasts are the Motus Rx Audio Experience, Posture Recovery podcasts, and Desk Therapy. You can listen to these podcasts (podcasts) in the morning while rolling foam or driving to work.