Health

Hacks and Products For Finally Beating Bad Posture

Posture Meditation Practice mindfulness meditation techniques that focus on body awareness and alignment to cultivate better posture. You can do this for 10 minutes every morning.… Monica Gray - April 15, 2024

Having good posture is more than for aesthetics. Having good posture can improve your health in a variety of ways. Some of the benefits of good posture include reduced back pain, increased energy, and more confidence in your everyday life. It’s important for overall health and will help you avoid pain, fatigue, muscle tension, and other medical conditions. While there are obvious hacks for beating your bad posture, we’re going to take a look at some of the lesser-known, less obvious hacks.

Posture Corrector Shirt

These shirts provide gentle compression to support your spine and shoulders, promoting better posture throughout the day. They work with your muscles to help improve posture by activating your various muscles.

According to research, posture shirts help “change a person’s posture, might help alleviate pain and discomfort, and even increase energy levels and productivity.” The only thing these shirts may not do is alleviate pain, which is an unfortunate side effect of bad posture (Washington Post).

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Standing Desk Converter

Convert your regular desk into a standing desk to encourage better posture while working. You can also use a laptop stand to make sure your neck is aligned if you’re spending a lot of time on your laptop.

According to Oh Wow, “Your monitor should be at eye level, about 20 inches from your face at a 20-degree tilt, while you should bend your arms at 100-degree angles at your sides. Wrists should hover comfortably above the keyboard, with weight shifting between legs.” Eventually, using this won’t put the pressure on your spine that sitting for an extended period can. If you sit for an extended period, you might put pressure on your back and discs, leading to neck and back discomfort (Oh Wow).

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Lumbar Support Cushion

If you do have to sit a lot for work, then you have options to help with your posture. One thing is to use the lumbar support cushion. Place this cushion on your chair to support the natural curve of your lower back and prevent slouching.

Rahul Shah, MD orthopedic spine and neck surgeon says, “Lumbar support pillows help maintain the normal curves of your back while you’re seated, which relieves pain and provides support to your spine and muscles. Lumbar support pillows help you achieve pain-free posture as you sit for long periods throughout the day.” There are certain pillows out there that are better than others, so it’s important to choose wisely (Health).

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Posture Reminder App

There’s nothing that screams 2024 more than using an app to help remind you to correct your bad posture. Use apps that remind you to check and correct your posture regularly throughout the day.

You can do this through an app that sets off an alarm, or set your alarms throughout the day while you’re working to help remind you to sit up straight and correct your posture. Several apps you can find on the Apple store that will remind you to fix your posture but also help you create habits to fix your posture include, “Perfect Posture & Healthy Back, Text Neck – Posture Correction, and Posture by Muscle & Motion.” You can start with the free version of any of these apps (Apple).

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Ergonomic Chair

Invest in a chair with adjustable lumbar support and armrests to maintain proper posture while sitting. This is something you should consider if you’re spending many hours per day at your desk.

Not every chair is made equal, which is why it’s important to do your research before selecting a specific chair. Some chairs have “adjustable lumbar support with a tilt that moves with you whether you like to lean back or remain perfectly upright, as well as an adjustable seat and armrests and three different size options: small, medium, and large that increase in height, seat width, and depth to accommodate different body sizes.” It’s important to pick a chair that feels comfortable while you’re sitting in it (NY Mag).

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Posture Corrective Exercises

Instead of trying to get good posture by sitting up straight, try to practice corrective exercises that will strengthen your muscles and help improve your posture. Practice specific exercises designed to strengthen muscles that support good posture, such as yoga or Pilates.

Certain exercises include plank, cobra stretch, hands to hips, chest stretch, and resting your forehead on the floor. These exercises will also help improve other muscles in your body, which will, in turn, strengthen the muscles in your back (Healthline).

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Posture Reminder Bracelet

If you’re not someone who wants to spend a lot of time on your phone, you could opt for the posture reminder bracelet instead of an app. Wear a bracelet that vibrates or beeps to remind you to correct your posture whenever you slouch.

This bracelet will keep track of your posture over time. Some of the things the bracelet does, for example, is “if you’re looking down at your smartphone (tsk tsk), it knows. If you’re putting your hands in your pockets, it knows. It’s like having a finishing school coach on your wrist, except instead of making you balance books on your head, it vibrates to bring you back to a healthier stride.” This is also a great way to look at your posture and see how much you’re improving (Brit).

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Posture Coaching Sessions

If you’re struggling to maintain proper posture, then it might be time to hire a coach to help you fix your posture. Attend sessions with a posture coach who can provide personalized tips and techniques to improve your posture.

If you can’t make it to an in-person session, you could choose to do posture coaching sessions online. You’ll meet with a coach who will assess your posture and give you advice for correcting it (Heal Your Posture).

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Foam Roller

Use a foam roller to release tension in tight muscles, particularly in the upper back and shoulders. This is a great way to help align your back and keep your muscles strong and flexible. Besides, starting your morning with foam rolling is a wonderful way to start your day.

To do this, “Place a foam roller under your spine and lie flat on your back with your knees bent. You can place the roller anywhere along the upper back, but one of the best places is right underneath the shoulder blades. Slowly roll your spine over the foam roller, and you will feel it pushing up into your back. Repeat ten times.” There are several exercises you can do to help align your back (Surrey Physio).

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Ergonomic Keyboard and Mouse

Use tools designed to reduce strain on your wrists and arms, promoting a more ergonomic posture while typing. To do this, place the mouse and keyboard close to the front of your desk so you don’t need to stretch to use them.

As Posturite explains, “The keyboard should be around 5 cm from the front edge of the desk, and the mouse roughly in line with the keyboard. You need to leave enough room to support the wrists.” Over time, incorrect posture may contribute to carpal tunnel syndrome, RSI, and tennis elbow (Posturite).

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Posture Correcting Pillow

Sleep on a pillow designed to support proper spinal alignment while resting. This pillow aligns your head, neck, and spine for maximum comfort and support. If you have tension relief, it means you have fewer aches and pains.

This is a great way to fix your posture while you sleep. That’s an entire eight hours you could be improving your posture, in addition to the 16 hours you’re working on fixing your posture throughout the day (Groove Pillows).

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Posture Improvement Workshops

If you can’t hire a personal coach to help you improve your posture, then you might want to consider attending a posture improvement workshop instead. Attend workshops or seminars focused on posture improvement techniques and exercises.

These workshops will teach you fun and exciting ways to improve your posture, in a setting with other people who also want to improve their posture. You might even end up making friends in the end (At Work Well Being).

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Walking Desk

Use a treadmill desk or take walking breaks throughout the day to counteract the effects of prolonged sitting on your posture. This is one of the best ways to get your steps in for the day. And while a standing desk can improve your posture, a walking desk will help improve your cardiovascular health.

Using both of them for work is a great way to get your posture straight and your muscles moving. You could also use a walking desk to practice a new working style. According to Progressive Desk, “Using a treadmill desk while working may become an interesting challenge you try implementing into your working routine. For example, walking on a treadmill could work great when being at online meetings where you aren’t supposed to participate actively.” To pick a walking desk, it all depends on your budget and space in your home or office (Progressive Desk).

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Posture Training Game

Play interactive games that encourage you to maintain correct posture while completing tasks or challenges. This could range from a video game to a card game, to a game on your laptop. You’d have to maintain proper posture and eye contact to complete the game successfully.

Another game is to play with your friends. Whoever maintains the best posture for the longest amount of time, wins! You could even turn on a show on the television and use the game to count how many slouchers you see, while you’re maintaining proper posture (Upright Pose).

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Posture-Correcting Bra

For women, choose bras with supportive straps and bands that help distribute weight evenly across the shoulders and back. These bras typically make women more aware of their posture as opposed to trying to change it. The most effective posture-changing method is the one you do yourself, so the more you have awareness of the problem, the better you’ll be at fixing your posture.

According to CNN, “immediately trains alignment … while treating and correcting posture for improved lifestyle and athletic performance.” They also have workout clothes that can help improve your posture and alleviate hip and back pain (CNN).

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Posture Improvement Journal

Keep a journal to track your progress, including exercises, habits, and changes in posture over time. You can start from the very first day you want to attain better posture and go from there.

You can use it to track how your posture is in the mirror, how you feel during meditation exercises, and how your posture shoes or backpack feel. The more often you use many of these hacks together, the better your posture will get (Performance Health).

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Posture Feedback Mirror

At the end of the day, you’re your own biggest critic and the only person who can successfully fix your posture! Install a mirror in your workspace to visually check your posture throughout the day and make adjustments as needed.

This is especially helpful if you have a posture coach to help you attain that perfect posture. Then, you can check yourself in the mirror throughout the day to make sure you’re staying aligned (Med Wish).

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Posture Correcting Insoles

Place insoles in your shoes that provide arch support and help align your feet, improving overall posture. Thanks to bad posture habits, we might tend to put more weight on certain foot muscles over others, which leads to an uneven distribution of weight.

According to Orthosole, “Wearing the correct shoe insoles can effectively ‘teach’ the body to stand and walk with better posture, which in turn lessens the burden on our musculoskeletal system and reduces pain not only in the feet but also in the ankles, shins and lowers back.” These soles will help with alignment in your body (Orthosole).

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Posture Meditation

Practice mindfulness meditation techniques that focus on body awareness and alignment to cultivate better posture. You can do this for 10 minutes every morning. While sitting in meditation, focus your breath and bring awareness to how you’re sitting.

According to Calm, “Commonly used positions include sitting cross-legged, kneeling, lying down, and even standing meditation. The important thing is to find the one that feels comfortable and sustainable for you.” Once you find that sweet spot, you can start mindfully practicing good posture (Calm).

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Posture Improvement Apps for Kids

Utilize apps designed to teach children about the importance of good posture through fun activities and games. Numerous apps out there will help improve kid’s posture.

For example, the Posture Pal app “uses the motion sensors in your AirPods to detect your posture and help improve your head and neck position. A cute animated giraffe reminds you to maintain a healthier posture if you start slouching or leaning to one side. As a result, you might learn to stop slouching for good with this download.” Not only is it a fun game for your kids to play, but it will help improve their posture from an early age (Make Use Of).

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Posture-Correcting Backpack

Choose a backpack with padded straps and multiple compartments to distribute weight evenly and prevent strain on the back and shoulders. This is a great option if you’re suffering from back pain and want to relieve the pain in your shoulders.

According to Swedish Posture, “Unlike a regular backpack, the weight is mostly placed over the sternum and in the lumbar region, close to the center of the body where you are strong, instead of burdening the shoulders. By distributing the weight centrally, you get completely free shoulders with full mobility, a straight back, the head in the right position, and tension in the torso muscles.” This is a great alternative if you usually carry around a backpack and want to switch it up (Swedish Posture).

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Posture Improvement Podcasts

If you’re an auditory listener, then a posture improvement podcast might be the way to go. Listen to podcasts featuring experts discussing posture-related topics and advising on maintaining better alignment.

Some of the best posture podcasts are Motus Rx Audio Experience, The Postural Restoration Podcast, and Deskbound Therapy. You could listen to these podcasts while foam rolling in the morning or driving to work (Podcasts).

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