As much as we might fail to realize it, posture is part of our lives at all times, and the importance of having good posture cannot be overstated.  Having correct posture when we sit, stand, walk and lie might be neglected, but it’s essential to keeping the spine healthy and avoiding problems like back and neck pain.

Our backs are designed to be kept balanced, and over time, bad posture can add strain to back muscles and stress the spine, which can change spinal characteristics and interfere with this balance.  Regularly sitting or standing for long periods of time with incorrect posture may often lead to symptoms of posture problems, including slumped or hunched shoulders, protruding abdomen, bent knees, headaches and back or neck pain.

Problems resulting from bad posture can be bothersome, but we at CAM Physical Therapy and Wellness Services LLC are here to tell you that improving your posture to avoid back problems can be accomplished by being aware and making some minor changes in your life.  Follow these guidelines to keep your posture in check:

• —In any given day, you’ll likely be sitting, standing and walking, and it’s important to remember to change your posture accordingly

• Sitting: for those who sit for most of the day, use an ergonomic chair

• Avoid slouching or leaning forward in your chair
• Keep your knees even with or below your hips, your feet flat on the ground, shoulders straight and hips as far back as they can go
• Take breaks to get out of your chair often; 1-2 minute breaks every 20-30 minutes and of 5-10 min. breaks every hour are recommended

• —Standing/Walking: stand with your weight on the balls of your feet, not your heels, and keep your feet about shoulder width apart

• Stand straight and tall, with your shoulders upright and chin tucked in
• If you stand for long periods of time, shift your weight from one foot to the other and lean your shoulders against a wall whenever possible
• Walk with your head up, eyes looking straight ahead and your shoulders aligned with the rest of your body

• —Other: when driving, sit with your back firmly against the seat for proper back support and the seat close enough to pedals to avoid leaning forward

• Choose a firm mattress and avoid sleeping on your stomach
• Getting regular exercise and maintaining a healthy weight also help

If you are experiencing any back or neck problems, or if you’d like more assistance with improving your posture, visit CAM at any one of our three convenient locations in Laurel, Hyattsville or Glenn Dale/Bowie, MD, where we can help ensure you’re doing all you can to keep your spine healthy and pain-free.

For any follow-up questions on this article or if you have any ideas of your own for future blog topics, use the “comments” section below to tell us what you think.