Health Blog

How to Improve Your Posture

alignment

In this world of looking beautiful, posture plays a big role in how we look at people. Think about the last time you saw your posture in the mirror and how you immediately corrected yourself to look taller, slimmer and fitter. We fight the good fight against gravity 24 hours a day and it is up to our muscles and skeletal structure to keep our posture in proper alignment. It is important to note that bad posture is associated with many health problems.

 

Poor posture contributes to:

  • Back pain and neck pain
  • Headaches and migraines
  • Changes in breathing patterns affecting your blood chemistry
  • Poor digestion
  • Difficulty walking
  • Poor balance
  • Lack of endurance
  • Poor athletic performance

 

Why you slouch

You have different muscles in your core and deep spine that help you maintain a more upright posture. These muscles are used for long duration contractions to keep your body properly aligned. However, like with all muscles, the less you use them, the more they atrophy and the less they can do their job. With today’s sedentary lifestyles, sitting at work, driving in the car, watching TV, etc., these muscles become weaker and weaker.

 

What you should do

  • Be more aware of your posture throughout the day and take frequent breaks to move around, be taller, re-adjust your seat.
  • Work on exercises that strengthen your core muscles and your mid back muscles.
  • Do stretching exercises with your back on a wall or lying flat on the ground, moving your arms overhead.
  • Walk or run everyday, trying to be as tall as possible while doing so.
  • Be more conscious of your breathing during the day. Take deep breathes in a better posture, which helps to mobilize your spine.
  • Evaluate your workspace. Is it set up correctly? Is your computer in front of you or off to the side? Is your chair high enough?
  • Avoid soft couches and recliners for long durations, these cause poor posture.
  • Sleep on your back or side with pillows between or behind your knees depending on your position. Try to sleep as flat as possible with one pillow behind your head if possible.

 

Why you should see a physical therapist

When it comes to posture and the movement mechanics of your body, no one is more qualified than a physical therapist to help you. In physical therapy we evaluate your body mechanics, posture, strength and mobility to evaluate what is needed for you to have better posture. We then custom tailor a plan that will pinpoint what you need to improve your posture, and relieve your pain quickly. We teach you the right exercises to perform that will put you on the path to a pain free life with terrific posture! Contact Orthopedic and Balance Therapy today to learn more about how we can help you walk tall, pain free.

 

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Our Reviews
Christine O'Donnell
Christine O'Donnell
16:26 14 Aug 19
I could barely walk into OBTS six weeks ago. I had very bad lower back and hip pain. The progress has been life changing for me. I always walk out of there with little or no pain. The staff, Laura, Dr Diane, Angie and, of course, Peggy, have taught me so much to keep my pain at bay. I highly recommend this team.
Nancy Guenther
Nancy Guenther
15:28 12 Jul 19
Absolutely awesome! My walking has improved 110%. And my pain level is zero. I highly recommend them. Go....you will be amazed how much better you feel.
Tracie Baxter
Tracie Baxter
20:24 03 Jul 19
This was the only place that could help with my TMJ. If you’re suffering from TMJ go see Noel! He really understands the condition. I no long have to deal with constant pain! The whole staff at this office is amazing and very welcoming.
Cindy Standiford
Cindy Standiford
21:33 28 Jun 19
The whole team is great!! I’m getting great care! I recommend Orthopedic & Balance for any issues you might have.
Joseph Mulholland
Joseph Mulholland
19:53 09 May 19
Amazing staff and amazing care. I came in barely able to stand up straight due to a back injury. After 6 weeks, I feel like brand new. Everyone was extremely helpful and easy to work with. Highly recommended!
Trool u
Trool u
19:44 24 Apr 19
I am a PTA student that was required 16 hours of observation time. I had the pleasure of completing my hours at this Valpo location. The staff is incredibly friendly. They were quick to make me feel at home. In a way I was sad to leave, but happy to continue on. I hope to eventually work in this field with a work family this caring and knowledgeable about their profession.
sharon Kramer
sharon Kramer
16:23 18 Apr 19
My experience has been a very enjoyable and rewarding experience in getting me to feeling better. The staff does a remarkable job and are fully qualified in their respective areas. The staff made it fun coming here and they were very caring and helpful with their clients!!
Tim Nash
Tim Nash
15:32 27 Aug 18
My first experience with OBTS was very positive. During the course of my 13 therapy sessions I worked with many different therapists and all of them were professional and competent. They were able to help me effectively control my pain without medication using their therapy program. Unfortunately, they could not get my physical condition back to the same ability as before. However, this is due to the fact that it was later determined by my doctors that I required surgery. I plan on returning to OBTS for my post-op physical therapy and have already scheduled my evaluation appointment. Scheduling seems to be a challenge sometimes but that's probably an indication of their patient's satisfaction and good reviews. Thank you OBTS!
Arlene Gross
Arlene Gross
15:58 22 Jun 18
Everyone that worked with me was helpful. I enjoyed watching the staff interact as they worked as they laughed and smiled making me feel that it was fun to exercise. My knee pain is less and I look forward to having the same results with my back.
Jose Ico
Jose Ico
12:43 27 Apr 18
My wife and I have been coming here for a year. They have wonderful customer service and the treatments were great. I could say that since coming here for treatments, I am now able to walk properly and sleep well at nights. They help you in the best way possible. The people here are great and we definitely recommend it to everyone!
Paul Grant
Paul Grant
21:51 03 Apr 18
I have read lots of reviews that say "the entire staff of ..." is great, and you know that it is BS.. .. Butt at OBTS that statement is true. The person answering the phone, appointment setting they work around my schedule. It is truly a team concept. Everyone that has work with/on me keeps me focus on getting healthy to play golf.... Even those employees that haven't work with/on me are upbeat, positive and encouraging both their patients and me..... follow up phone calls, positive, hand written notes of encouragement, reminding me to do my homework so I can play golf this year. Great Employees, Great Business!.
Diane Burns
Diane Burns
02:30 16 Mar 18
I’ve had an incredible experience here at OBTS. In just two and half weeks I’ve seen and felt remarkable results. My hip mobility has improved by 30%. I credit the excellent physical therapists and the deep tissue laser therapy for my gains. I’ve gone from walking with a limp and pain everyday to walking normally and know that I’ll be back to running in the future. Every single person is warm and friendly here. Great place!
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