When we think of posture, we usually picture someone standing straight, shoulders back, and chin lifted. It’s a measure of how well you stand up straight with your shoulders back. But improper posture is so much more than that. It’s a measurement of the way your body aligns when it stays in one position for an extended period of time – whether that be sitting at your desk typing, standing at work stocking shelves, or even just reading in bed. In other words, your posture affects you all day long, not just when you are standing in line at the DMV. If you have bad posture from slouching over a computer all day or hunching over while playing video games, it can lead to further muscle strain and pain as well as potential long-term problems such as scoliosis (inward curvature of the spine) or even arthritis earlier than normal. Fortunately, there are several ways to improve your posture so you no longer look like this:

Don’t rely on the T-Sit to fix your posture

The T-Sit is a popular theory used by most back and spine doctors and physical therapists to test and determine if your posture is correct. To perform the T-Sit, simply sit up straight with your back against a wall. Your knees should be bent at a 90-degree angle with your feet stretched out in front of you and your arms resting on your knees. The goal is to have your ears, shoulders, and hips all lined up against the wall. While this method may give you an idea of how you sit, it does not tell you if you have proper posture. You may have been able to fit into this position, but you could still have been slouching slightly forward with your head and chest. The T-Sit does not test if your spine is straight or if your shoulders are properly aligned. This means you can be sitting up straight without having a good posture.

Try yoga to improve your posture

Yoga is a fantastic way to improve your posture because it focuses on stretching and strengthening your core muscles. Yoga poses like Warrior and Extended Butterfly Stretch are especially good for improving posture because they focus on stretching your chest and shoulders to help open up your chest and align your shoulders. Other poses, like the Bridge pose and the Sphinx pose, are great for strengthening your core. Yoga can be a great way to improve posture and reduce the risks of back pain and future problems if you practice it regularly.

Use a lumbar support belt

Lumbar support belts are designed to help support your lower back and improve your posture. Lumbar support belts are worn around your lower back and can be helpful for people who do a lot of heavy lifting or have back issues. It can be worn under or over clothing and can come in a variety of styles, colors, and sizes (including plus sizes). A lumbar support belt should be snug around your lower back without applying too much pressure. You should be able to fit one or two fingers between your lower back and the belt. Wearing a belt around your lower back can help keep your back aligned and reduce the strain on your muscles.

Ask your doctor about posture braces and devices

Posture braces are designed to help correct your posture as well as provide support to help reduce pain and strengthen muscles. Posture braces are often worn while standing or sitting and can help remind you to keep good posture. A posture brace is a good option if you need extra help reminding yourself to keep your back straight. Posture braces come in a variety of styles and are often used in combination with other posture correction methods. There are also posture correction devices that use gentle vibrations to remind you to sit or stand up straight. These devices can be worn on your leg, lower back, or abdomen. Posture correction devices can be helpful, but they must be used correctly to be effective. Be sure to use the device correctly with the correct settings so it does not become irritating or distracting.

Take care of your core with strengthening exercises

If you have poor posture, you can correct it and reduce your risk of pain and injury by strengthening your core muscles. Strengthening your core muscles can help support your back and improve your posture by keeping your spine aligned. Some helpful exercises for strengthening your core muscles include planks, bridges, bird dogs, supermans and yoga poses like the sphinx pose (pictured above). Planks are a great exercise for strengthening your core and your shoulders, and they are also a great way to stretch your chest and shoulders. To perform a plank, get into a push-up position. When you are in the plank position, your body should be in a straight line with your shoulders over your wrists and your core engaged to keep your back straight.

Conclusion

Bad posture is much more than standing with your shoulders slumped or your head slumped forward. Instead, it is a chronic slouching that can lead to muscle strain, back pain, and even potential long-term issues like scoliosis or arthritis. Fortunately, there are several ways to improve your posture so you no longer look like this: Don’t rely on the T-Sit to fix your posture, try yoga to improve your posture, use a lumbar support belt, ask your doctor about posture braces and devices, and take care of your core with strengthening exercises.