Your physical therapist can teach you the proper way to sit or stand to attain optimal posture to manage your condition. But it can be difficult to maintain appropriate posture as you go through your day. While working or driving, many people forget to be mindful of their posture; they simply slip back into their old habits of sitting slouched which may lead to continued pain and movement limitations.
Keep in mind that there are a few published studies that report postural correction has little effect on overall back or neck pain levels. Studies do show that a forward-head posture increases stress and load to your neck. If you have pain that is improved with sitting upright, then perhaps doing a little posture check from time to time is necessary.
There are ways to start to change your posture and make that change a lasting one. First things first: make sure you visit your physical therapist to learn the best way for you to sit or stand to manage your specific condition. Then, use these strategies to maintain appropriate posture.
This curve, called your lumbar lordosis, is essential for keeping stress off your back muscles, joints, and discs.
Many physical therapists have lumbar rolls for sale, or you can purchase one online. Your PT can help teach you how to properly use your lumbar roll.
Once your posture is overcorrected, a slight relaxation from full erect posture will leave you sitting in proper posture.
Working on the slouch overcorrect exercise can help train your body to get the feel of proper posture. Your muscles have memory, and the more often you put yourself in optimal posture, the more your body will be able to find optimal posture.
A simple way to help facilitate your postural support muscles is to use kinesiology tape. The tape can be applied to your middle trapezius and rhomboid muscles to help support your shoulder blades and spine.
Kinesiology tape for postural control also provides a slight gentle pull to your muscles when you are slouching. This gentle reminder may be enough to keep you sitting and standing tall with excellent posture.
Simple exercises like the prone T, prone I, or prone Y can help to improve the neuromuscular recruitment of the muscles that help maintain proper posture. You can check in with your PT to learn the proper way to perform the exercises.
Many computers and smartphones have an alarm function. Simply set an alarm or timer to go off every 20 to 30 minutes. When the alarm rings, adjust your posture, hit the snooze, and get back to work. As you get better at maintaining appropriate posture, you can increase the time between alarms.
