Correcting Posture References: https://www.nhs.uk/Livewell/Backpain/Pages/back-pain-and-common-posture-mistakes.aspx https://my.clevelandclinic.org/health/articles/4485-back-health--posture https://www.spine.org/KnowYourBack/Prevention/LifestyleChoices/10TipsforaHealthyBack

Why do we need good posture? Having good posture relieves the strain on our supporting muscles and ligaments during our daily activities. Having good posture helps us: Use our muscles correctly and keep our bones in alignment. Decrease the wear and tear on joints that cause arthritis. Decrease the stress on our spine preventing it from being fixed in unnatural positions. Prevent fatigue by allowing us to efficiently use our muscles and use less energy. Prevent muscle pain and backaches.

How to improve your posture Stretching and strengthening your muscles play a key role in improving your posture. Seeing an exercise specialist is a great place to start on the road to better posture. Practice! Checking your sitting and standing posture throughout the day is a great way to constantly improve. Remember that having good posture is something that comes with practice and takes time!

Sitting with good posture Use these cues to help you into a good seated position. Sit up tall with your shoulders back and your back straight with your butt touching the back of the chair. Try to keep your weight evenly distributed between both hips. Keep your feet flat on the floor and maintain a 90 degree angle at your knees. While working, adjust your chair height or work station so you can sit close to your work and rest your elbows and arms on your chair or desk relaxing your shoulders. Your work monitor or documents should be at eye level or slightly lower. Stand up to stretch once every 30 minutes.

Exercises to improve your seated posture Slouching in a chair Glute bridges Back extensions Plank Slouching shoulders Side-lying leg raises Chest stretches Seated rows or pullups

Sleeping posture Choose a pillow thickness that allows for a normal head position. Sleep with a pillow under your head but not your shoulders. Sleep on your back in a position that allows you to maintain a natural curve in your lower back. On your back with a pillow under your knees and a lumbar roll under your lower back On your side with your knees slightly bent. Avoid sleeping on your side with your knees drawn completely to your chest. Avoid sleeping on your stomach

Standing with better posture Hyperlordosis (Anterior Pelvic Tilt) Plank Side-lying leg raises Hip flexor stretches Standing quad stretches Leaning on one leg Glute Bridges

Driving Use a back support such as a lumbar roll at the curve of your lower back. Lift or lower your seat to so that your knees are at the same level or higher than your hips. Move your seat close to the steering wheel to support your back. Your seat should be close enough to allow your knees to bend and your feet to reach the pedals.

Tips to remember Work ergonomics! Remember to customize your work station to your body and needs. Stay active! Aim for 150 minutes of activity every week. Change positions often during the day to avoid sitting for long periods of time. Sit up when texting or using your phone! Keep your device at chest or eye level to decrease neck and back stress. Practice a regular flexibility routine as well as a regular core training regimen.