Small Things You Can Do For Your Posture

Check Your Footwear

We often go about our day to day, without considering how we are sitting, sleeping, walking, because we often do these things mindlessly. The type of shoes you wear can affect your posture and put strain on your back. Your feet are put under a huge amount of pressure if your body is out of alignment, leaning forward or backward. So check your shoes even your slippers to check your insole and outer sole is flat. Shoes can deform over time and need to be replaced. you can put your body out of alignment.

A good pair of trainers or walking shoes with cushioning is vital if you are walking any kind of distance. Some other shoes that are recommended are Xero Shoes, Vikram five fingers range and Viva Barefoot. You can read more about the best footwear here, https://www.uprightposture.co.uk/articles/the-best-shoes-good-for-your-feet-and-posture/

It’s sometimes the small things that we can change that make a difference to our our posture and stop our back from hurting.

Adjusting Your Working Space

Its always a good idea to have a look at your workspace whether you work at home or within the workplace. Ensuring that your computer is at eye level and your chair is supportive and comfortable for your back. If you have spent a long time sitting down, walk around, get some fresh air, even have a bit of stretch and if you can go outside and breath in some fresh air.

The NHS tells you how to adjust your sitting position here: https://www.nhs.uk/live-well/healthy-body/how-to-sit-correctly/

Changing Your Sleeping Position

Start to notice your sleeping position. How many pillow do you sleep with? more than 1 pillow could put your neck out of alignment and you can wake up with a headache.

One of the best sleeping positions that I have learnt to adopt in recent years, is sleeping on my side with a pillow between my legs. You can read about the 5 best sleeping positions here https://www.healthline.com/health/healthy-sleep/best-sleeping-position-for-lower-back-pain#pillow-between-your-knees

Pilates is great for re-alignment of the body and done regularly, can and does improve your posture, making you feel stronger, longer and fitter. Pilates helps build a stronger core and gives you more flexibility.

Alignment Whilst Driving

One thing that I hadn’t considered until recently was my posture when I am sitting in my car. But I'm not just talking about the position of how your back is in the chair, (which should be supported in an upright position), but the position of your legs and feet. Did you notice if you grip your toes when you are driving? 

I noticed that when I pressed down on the accelerator I slightly gripped my toes. By doing this I am pulling my big toes towards my pinkie toes which could give me bunions in the future, no thanks! Trying not to grip the toes and doing an exercise of spreading your toes, whenever you can will help exercise your feet and help prevent foot problems.

The other thing I noticed was the position of my left foot which was much higher than my right leg.This constant reaching forward with one leg, puts constant pressure on the pelvis in a rotated position, which could then lead to sciatic and lower back issues.

Car manufacturers know that the pelvis should be balanced at the wheel, so they put a balancing pedal on the left, but not on all cars. I didn’t even know this until recently and its a difficult habit to change for something you have done for years.

So next time you get in the car, just for a moment, notice your position, relax your shoulders, breathe out and let go of any tension and enjoy the drive.

Natasha :)