According to Angelo Phillip P. Ong, MD from the Department of Orthopedics of top hospital in the Philippines, Makati Medical Center (MakatiMed), “The way you sit or stand doesn’t just impact your spine, it affects many aspects of your health.
“When you sit or stand properly, your weight is evenly distributed, and your musculoskeletal system is properly aligned. Proper posture relieves you of tension in your neck, shoulders, and upper back, sparing you from migraines and upper body stiffness. It allows your lungs and diaphragm to expand, resulting in better breathing. Sitting and standing properly also engages the muscles in your back, hips, abdomen and pelvic floor, which promotes balance and stability. And when you’re sitting and standing tall, don’t you feel so much happier and more confident?”
What exactly is proper posture? “As kids, we were constantly reminded to sit and stand up straight. But keeping your back straight for long periods can lead to muscle fatigue and stiffness,” Dr. Ong explains.
Proper sitting and standing aren’t the only ways to achieve good spine (and overall) health. MakatiMed recommends five:
“Thirty minutes of moderate exercise strengthens your back, leg and core muscles, which helps your balance, stability, and flexibility,” shares Dr. Ong. “Combined with a healthy diet, exercise can address or prevent obesity. Being overweight affects your posture and can trigger degenerative disc disease.”
Stilettos shift your weight forward and strain your feet, knees, and lower back. According to Dr. Ong, “If you must wear them, make sure they’re the right size. Add insoles for extra cushioning and bring a pair of flats to change into.” Cushioned sneakers appear to be the experts’ preferred footwear for those with chronic back pain, as they’re “lightweight, comfortable, and offer support and stability.”
If you’re glued to your smartphone, tablet, or computer for hours, it sets you up for back and neck pain. “Get up every half hour to an hour to stretch and walk around,” reminds Dr. Ong.
Part of the work-from-home workforce? Look into getting an ergonomic chair. “Designed to follow the natural curves of our spine and our body’s movements, these chairs feature armrests and headrests, support for the lower back, and an adjustable seat height,” notes Dr. Ong.
A bit of self-awareness can go a long way in developing your posture. Dr. Ong shares some tricks to fix your posture instantly. “If you feel like you’re slouching, correct this by imagining an invisible string attached to the top of your head, gently pulling you upwards. Or imagine you’re wearing a beautiful necklace and want to show it off to people around you.”