As children, most of our parents have been vocal about standing or sitting straight, but good posture is important for many other reasons. Not only does it help you look smart, but good posture makes a big difference in your health and mobility as you age. And so, it is important to hold your body correctly, whether walking, standing, sitting or sleeping, to reduce the risk of pain, injury and other health problems.

Doctors suggest maintaining the three natural curves of your spine:

• neck
• middle back
• lower back

This will help, especially those who work on computers all day long, that their shoulders will remain straight and the spine will remain free from pain and inflammation. And so, spine experts are sharing five tips:

doing compound exercises

A mix of exercises, including a mix of cardio and strength training workouts several times a week, can help increase the coordination of how your muscles work as well as your stamina levels.

Experts say this combination helps improve your natural ability to hold the head level above the pelvis with minimal additional concentration or strain. It also helps to focus on working multiple muscle groups at one time.

regular check-in

Mental checkup helps with posture for most people, whether you’re sitting or standing. Whenever you’re working on a computer, make sure to take breaks in between – relax your shoulders and sit straight. The same happens when you hold your phone or tab for long periods of time.

Many spine experts also suggest that you mentally check in throughout the day to see how you are sitting or standing and correct your posture accordingly.

It is also advisable to set a reminder on your phone every 30 minutes.

Change your workspace

Good posture is not only good when standing, but also when working while sitting. Experts stress the importance of working to maintain it arch your lower back When sitting.

According to doctors, always check if you can slide your hand between your lower back and the back of your chair. Also, notice whether your shoulders are back and your gaze is forward, and accordingly adjust your computer monitor to a different height or place your keyboard closer or farther away from you on your desk.

don’t wear heels all the time

There are many people who like to wear heels all the time, whether in office or anywhere else. Although they may enhance your fashion or style sense, for a good posture, high heels are a no-no.

Experts say pumps and stilettos push the base of your spine forward, which causes your back to arch upward. This can change the shape of your spine and put pressure on the nerves, which causes severe back pain. Additionally, heels also put more weight on your knees, so choose lower, thicker heels for daily wear.

get a firm mattress to sleep on

Don’t slack off even when you’re sleeping. According to experts, avoid soft, loose-fitting mattresses and choose a firm mattress that helps maintain the natural shape of your spine.

If you prefer to sleep on your side, always bend your knees slightly, but never hug them. Place a pillow under your head so that it is level with your spine. Those who sleep on their back should avoid a thick pillow and choose a small pillow under the neck.

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