Lose the Slouch & the Ouch: 6 Easy Ways to Improve Poor Posture & Back Pain in De Pere WI

Lose the Slouch & the Ouch: 6 Easy Ways to Improve Poor Posture & Back Pain in De Pere WI

chiropractic clinic discusses different types of headaches

You've probably heard your mother say it a million times: "Stand up straight!" It turns out she was on to something. You may not think about it often, but the way you carry yourself can have a big impact on your overall health. From your spine to your joints and muscles and even your respiratory and digestive system, everything is connected, and there are a number of conditions that can be aggravated by poor posture.

Luckily, there are a few simple things you can do to improve your posture in De Pere WI and protect your health. Here's everything you need to know about why good posture is essential and 6 tips for improving yours.

What is Good Posture in De Pere WI?

Good posture is the proper alignment of your body's bones when standing, sitting, or lying down. When in proper alignment, all the muscles, ligaments, and tendons are able to work together efficiently. This not only prevents pain but also helps your body move and function properly.

Why is Good Posture Important?

Maintaining good posture has a number of benefits for your overall health. First, it helps prevent back pain by ensuring that your spine is in proper alignment. Additionally, good posture aids in digestion and breathing by keeping the organs in their proper place. Good posture also helps improve your mood and decrease fatigue by increasing circulation and allowing your muscles to work more efficiently. Lastly, good posture simply helps you look better! While it may not be the number one reason to work on your slouching, improving your posture is a really simple way to improve your day-to-day appearance, making you appear slimmer, taller, and more confident.

6 Ways to Improve Your Posture

1. The Dreaded Text Neck

Staring at your phone all day isn't just ruining your mental health - it's ruining your posture too! Text neck is what happens when we excessively repeat the motion of sticking our heads forward and down to look down at our devices. When we do this repeatedly over extended periods of time, it can often lead to neck pain, headaches, and poor posture. Living in a digital world can make text neck hard to avoid. The best way to keep text neck at bay is to take phone breaks every 20 minutes or so and move your head and neck around slowly to give it a nice stretch. If you can, try to make a conscious effort to hold your head up high and keep your shoulders back when using electronic devices.

2. These Boots Weren't Made for Walkin'

They may be the perfect addition to your favorite outfit, but if your shoes have high heels, your spine is not happy about it. Regularly wearing high-heeled footwear can cause misalignment in the spine by forcing the base of your spine forward and causing over-arch in your back. This misalignment puts a lot of extra pressure on your backbone and can cause back pain and poor posture. We're not saying you can't occasionally throw on a pair of pumps for a night out, but for the day-to-day, ditch the stilettos and stick with a flat or low, chunky heel.

3. Core Competency

Exercising your core muscles is one of the best things you can do to maintain good posture; plus, a strong core comes with a myriad of other benefits for your body, like improving balance and stability. And don't worry - you don't need six-pack abs to give your spine the support it needs. Even simple, low-impact core exercises like tai chi, hip lifts, and planks can build strong, supporting muscles that prevent back pain and poor posture.

4. Pillow Talk

If you need a rest from all those core-strengthening exercises, try improving your posture while you sleep! Sleeping on the wrong type of pillow can cause strain on the neck and back and keep you slouching throughout the day. Something as simple as finding the right pillow for your sleep position can help fix misalignment in the spine and prevent poor posture and back pain. If you sleep on your side, choose a firm pillow; if you sleep on your stomach, choose a softer pillow; if you sleep on your back, choose a medium-firm pillow. Don't forget about the mattress either. Firmer is better, as it helps support your spine's natural shape.

5. Embrace Ergonomics

Sometimes we just can't escape our desks. If you're stuck in a seat all day, consider investing in ergonomic furniture and accessories to make your office a little more spine-friendly. Start with an ergonomic office chair that has adjustable seat height, backrest, and armrests and good lumbar support. Get a little extra ergonomic support by adding a footrest or lumbar back support to the setup. Looking to go the extra ergonomic mile? Ditch the chair altogether and try a standing desk. Studies have shown that standing desk users saw an improvement of up to 32% in their back and neck pain after a few weeks. Even just standing in intervals of 15-30 minutes during your work day can significantly improve back pain and posture.

6. Chiropractic adjustment

If you're trying to improve posture after years of slouching, it can feel like an uphill battle. Give yourself a good starting foundation to build on by getting regular chiropractic adjustments. A chiropractor will be able to assess your posture, learn about lifestyle issues that may be contributing to poor posture and back pain, and create a plan to fix it. A big benefit of seeing a chiropractor is that they can determine the root cause of the issue rather than simply treating the symptoms, like back and neck pain, that may be caused by poor posture. Additionally, a chiropractor will be able to assess if there are other more significant issues at play that may be affecting your posture and advise you on the next steps.

Stand (or sit) tall

Good posture is important for overall health because it helps minimize strain on your body while allowing it to move efficiently using less energy. Make an effort to stand tall with your shoulders back and down and your chin parallel to the ground. When sitting, keep your feet flat on the floor in front of you with your knees at a 90-degree angle.

Being aware of how you sit, stand, and move throughout the day can help you figure out where improvements need to be made in order to stop the slouch. Just by being aware of how you carry yourself throughout the day and making a few adjustments here and there, you can help prevent pain and other health problems down the road. And if you're looking for more targeted help with improving your posture, chiropractic care may be right for you.

If you need a little (or a lot) of help with poor posture and back pain, come see us at Integrity Health & Wellness.

9:00am - 12:00pm
3:00pm - 6:00pm

9:00am - 12:00pm
3:00pm - 6:00pm

9:00am - 12:00pm
3:00pm - 6:00pm

9:00am - 12:00pm
3:00pm - 6:00pm

9:00am - 12:00pm

By Appointment Only


Integrity Health And Wellness

1680 Mid Valley Dr Ste C
De Pere, WI 54115

(920) 658-5040