A sedentary lifestyle that has been created through long hours at a desk or working from home can contribute to poor posture, back pains, and stiffness. Maintaining good posture is crucial for musculoskeletal health, especially for those with sedentary lifestyles. Prolonged sitting and poor ergonomics can lead to spinal misalignment, muscle fatigue, and pain. The cervical spine, for example, is designed to support the head in a neutral position, but forward head posture, often caused by screen usage, increases strain on the neck and upper back. This can lead to stiffness, pain, and even lower back issues. Shrutika Ranadive, Podiatrist and Orthotist in R&D at Frido, Pune, Dr Ankush Garg, Consultant - Spine Surgery, CK Birla Hospital Gurugram, and Ganesh Sonawane, Founder of Frido, Pune shared a few ways to improve posture.
4 Ways To Keep Your Posture Right And Neck Straight
Here are some of the effective ways to improve your posture:
Ergonomic Adjustments
Shrutika highlighted that to prevent these problems, ergonomic adjustments are essential. She recommends positioning screens at eye level, using chairs with proper lumbar support, and ensuring feet are flat on the ground. Mobile users should hold devices at eye level to minimise neck strain, she added. Dr Ankush Garg said, “The computer screen must always be at eye level, thereby preventing one from slouching.” Forward slouching must be avoided, he advises.
Physical Activity
According to Shrutika, regular movement, strengthening exercises, and posture-correcting routines—such as chin tucks, scapular retractions, and core stabilisation—are key to maintaining spinal alignment and reducing muscle imbalances. Dr Ankush recommends a stretch or a walk every 30-60 minutes; this avoids stiffness and helps maintain spinal alignment. Strengthening the core through simple exercises like planks and bridges will help to gradually establish good posture, said Dr Garg.
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Work On Sleep Posture
Shrutika highlighted that sleep posture is also vital; using contour pillows and adopting proper sleeping positions can prevent cervical misalignment. She recommends using ergonomic products from Frido such as Ergo Mesh Chair, Lap Desk Pillow, and posture-correcting insoles that are designed to support spinal alignment and reduce strain, promoting healthier posture in both sitting and standing positions.
Invest In Ergonomic Cushions
According to Dr Ankush, ergonomically shaped cushions may help people who spend long hours sitting. This cushion will help contribute to proper lumbar support, which allows the human spine to retain a natural curve and minimizes the amount of pressure caused in the lower back. It also helps to try to keep someone upright, not slouching over. However, although cushions like these are helpful, they should be balanced with any movement or exercises that could help improve posture in the long term.
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Follow these tips to improve your posture.
Image Courtesy: Freepik
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