Good Posture. Something I ignored for a long time.

[biophase]

Get yourself a webcam that records you walking around the house. Have it feed to your screen. I have outdoor security cams and watching myself take out the garbage and walking to my car made me straighten up.

As others had said, work on your core.

 

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[MorgothBauglir]

Having good posture is great for a variety of reasons; not just your physical health.
Check this out if you haven't seen it.

 

[Silverhawk851]

Fix your front squat = posture of Superman.

 

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[Get Right]

Join a gym. Hire a trainer to focus on back and core muscle groups.

In a few weeks you will be amazed. I am 1/2" taller now.

PM Bigguns on the forum. He's great with this stuff.

 

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[ColtonJD91]

Been away from the forums for awhile, but thought I would drop a quick update here. Since January of this year I have dropped 20 pounds of fat, look lean, got myself down to a 28 minute 5k, and am feeling great! My workout hits back one day and core another to help with posture. In addition, I have made ergonomics a daily ritual, continually focusing on keeping my body centered.

As a result, I have zero back pain, even when working vigorously, can sit at a computer for hours with little to no slouching, and am nearly an inch taller. For anyone reading this, I am incredibly happy I added this to my life and can now walk, sit, or otherwise exist with more confidence.

If anyone is interested in my results or workout in more depth, I'd be happy to share!

 

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[ColtonJD91]

What's up guys. Recently, I've been working to correct my posture into perfect form. I never had bad posture per se, but it wasn't the typical "chest out shoulders back" look I really wanted.

To correct this, all I did was stand in front of a mirror and realign my key components into a straight line, suck in my gut, and puff out my chest. Instant results. I look better, feel taller, and have an almost eerie boom to my confidence. I can even hear a noticeable drop in pitch in my voice.

Here's the kicker. Parts of my body (mainly my core and upper back) are killing me from holding this position all day. I'm on the assumption that if I do some applicable stretches and hold this new found correct posture all day every day for long enough I'll build up the strength needed for it to be natural and painless. Would this be correct, or is there something I'm over looking?

 

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[system]

Join a gym. Hire a trainer to focus on back and core muscle groups.

Completely agree with @Get Right.

Some other solutions I've seen:

1.) Get a standing desk or a desk that can be adjusted from sitting height to standing and vary throughout the day. Also, I've seen guys work at standing height with a special made chair that you lean back on. This allows you to maintain an active core instead of turning it to mush when sitting in chair.

2.) The yoga ball desk chair. Same concept in keeping your core activated. I know, I know, you might look like a tool but if you work from home who cares right?

 

[Bill Lee]

I came across this gadget today: http://www.lumobodytech.com/

It's a sensor that detects and tracks your posture throughout the day. It feeds what it tracks through your phone. Something you might want to get!

 

[ColtonJD91]

I came across this gadget today: http://www.lumobodytech.com/

That looks interesting. I wonder if it will hang on during athletics....
Another issue that might arise is it's functionality. It only reminds you of your bad posture, not necessarily how to achieve good posture. They should work in some sort of metric with the connected smartphone app that identifies workouts and other activities that can improve your posture over time. I would probably have pre-ordered for about half the price they're asking but, $70 seems really steep for a glorified odometer.

 

[Bigguns50]

@ColtonJD91 good for you for recognizing the importance of good posture. People notice those with great posture. I always think "Who's that ?...he must be SOMEBODY important." or "He's definitely the boss." or "He looks like the owner."

Wow... All great recommendations gentlemen !

My personal fav is core training. @GetRight...absolutely, anyone can PM me concerning training.
Stretching is important and you need to keep your abs tight. This doesn't mean you have to have a 6 pack of ripped abs. It just means keep them tight. Many people train their lower back thinking it will help their posture..WRONG. If I had to choose only a few muscle groups for posture I would say abs, chest, shoulders, back.

Of course, training your entire body equally is the best. Every muscle has a 'partner' ..ie: lower back muscles/abs, triceps/biceps, quads/hamstrings, etc.

@MorgothBauglir , I've seen that Ted talk and loved it !

@biophase is absolutely right. Funny but it works. I even check myself when I'm out and can see myself on a monitor.

@ColtonJD91 ... the chics will notice too ! Oh yea.

 

[GravyBoat]

ding ding ding... Product idea... My neck kills me all day everyday whilst at the desk.

This. This is what I will quote next time I see some "I need help finding a product" thread or comment. I would be the FIRST in line to preorder a full-body ergo-chair from someone where I can look at a computer screen and be in a perfect position. (I know variations of this exist already, but there is always room for improvement. Hence why I haven't shelled out $400 for one yet!)

As for me, I have been really working on my posture as well. It's honestly amazing what a perfect posture can do for you in ANY situation! It impresses people and makes me take them more seriously. I see friends who slouch even while standing and it just makes them look weak. You don't want to look weak.

I did buy one of these:
http://www.overstock.com/Health-Bea...on-with-Heat/6980677/product.html?searchidx=3
Totally worth the $30 bucks. Stick that on any chair and you'll remember that your posture counts. Not to mention you now have a heated back rest that massages you all day!! Can't beat it.

 

[Bigguns50]

even got the "runner's high" for the first time tonight after doing 1.5 miles.

Excellent ! Your body rewarded you with legal chemicals for doing what it needs ! Keep it up man. Love to read about success !

I would be the FIRST in line to preorder a full-body ergo-chair from someone where I can look at a computer screen and be in a perfect position.

I swear....I was thinking this week...."I can't find a Fu@%*(^ chair that fits perfect for me !". Then .... I thought..."Hey...I've got custom made shoe inserts from molds of my feet....what if...." You think the top 1%...10%...whatever would pay $5,000 for a custom chair molded from their body? I do.

@Jonleehacker You are right on. I have Carpal Tunnel and I will get surgery...but...I bought an ergonomic keyboard and mouse and what a great difference.

You don't want to look weak.

. And, (say in Arnold's voice) You won't get any extracurricular sextivity if you know what I mean.

 

[vkass]

I had really poor posture and constant back pain at my teens.
Heres how I fixed it:

1. Deadlift and squat heavy weights - watch youtube videos to learn proper from and ask someone to check yours.
don't mess around with improper form, it will lead to serious injuries when you reach high weights.
2. Sit down with you back straight and push the crown of your head up, grab the hair on the back of your hair and pull with one hand and push from the front with the other. stop when you feel uncomfortable, DO NO reach a point where its painful. Do this every day for 2-3 minutes.
3. lie on the floor\carpet, it needs to be a hard surface. push with the crown of your head, keep you chin parallel to your feet and lay your head on the floor. You should feel a stretch in muscles surrounding your spine. 5-10 minutes a day, you can multitask and meditate.
4. Find your natural hip position;

. Your lower back and abs should be both relaxed.
5. Shoulders: push them forward, push up, pull back and relax, they should fall in place without you needing to hold them.
6. in my experience usually the pain is mostly in the lower back and it mostly comes from sitting with poor posture.
You dont need to sit completely straight or without back support as long you keep your lower back straight, ie you natural hip position.
7. stretch you chest

, after years of bad posture your chest muscles are probably tight, and upper back muscles loose and weak.

I think Esther Gokale teaches 2 and 5 as well as 4, you might want to check her stuff out.
I followed the above and I have zero back pain and pretty much a perfect posture most of the time.
It took me months even though I did it before I was 20, it takes time and you have to be constantly aware of your posture

 

[MarchWarrior]

I will share a tip from correcting my posture over the years

Ditch your pillow, and relax your neck so it stretches your neck lightly. (sleeping, facing upwards)
it should feel like your neck isn't "pushed" back, but "slide" back along your jaw line up to your ears. Kinda like there's a line ladder in your neck disc and it slides your head back. That's how you're suppose to be throughout the day, and in sleep.

the first two weeks will feel awkard as hell and you'll have neck tightness, but overtime, the light stretching will avoid you having the 42 pound head
http://erikdalton.com/media/published-articles/42lb-head/

since 1/3 of your life you're sleeping, why not spend more time into fixing your posture through sleep? It's time you have to spend anyways

8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot is probably the best book i'd recommend. Non-affiliate link below:

http://www.amazon.com/dp/0979303605/?tag=tff-amazonparser-20

the real deal on posture, due to the author's focus on daily motion and movement we spend a good deal of time on, such as walking, sitting, sleeping etc.

 

[McCoyH]

Bad posture is a curse that comes with poring over the computer working all day. What a pain. I'm in the same boat and I feel your pain.

The hardest part is holding the good posture all day, as you mentioned.... IT NEVER ENDS!!!! haha

 

[Bruh]

If you use a laptop, you can get a stand or just throw some books under it.

I recommend this one: http://www.amazon.com/dp/B000OOYECC/?tag=tff-amazonparser-20

 

[Rawr]

I've been neglecting posture while sitting at the desk 12 hours a day. I went for a massage and the therapist said my back really need to be worked more. Swimming supposedly helps so I signed up. The thing is I just relaxed and leaned back to see how it feels to have a straight back, and I'm surprised that i was about half a head taller. The upper back muscles stiffened and hurt from lack of exercise, and i work out 3 a week as it is. I noticed I can breathe easier, taking deeper fuller breaths. So I'm on board, posture improvement month for me. Going to be standing against the wall, raising my hands from down by my sides, along the wall all the way to the top, 15 reps, 2 sets, every hour for 4 weeks.

 

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[Jonleehacker]

Using a long pads that run along the length of your keyboard to prop up the heels of your palms. This way your forearms, wrists, and hands are in one straight line, which can prevent the nerve from getting squeezed. If your mousing hand bothers you, try a mouse pad with support and cushioning the so that you rest your wrist more comfortably.

I had a massage the other day and the therapist told me that I am close to getting carpal tunnel. She told me the key was the angle of of my wrists while working on the computer. Basically if your wrists are bent upward from the straight line of of your forearms, you will get it eventually.

The ideal is for your wrists to be bent downward, which means using a pad across the front of your keyboard and in front of your mouse.

Her other tip was that your knees need to be below your hips and of course all the posture stuff already mentioned.

But in only a week since trying out her suggestions, it has made a big difference.

 

[pwcbb11]

This thread was a gold mine! Thanks for starting OP. I've been using a herman miller airon for my computer chair. Before the herman miller I suffered from upper back pain (between shoulders) and found myself slumped over when watching security feeds from the house. getting back to basics.
It really helps to take breaks every 1-2 hours and stretch out.
Thanks again. it is extremely important to retain good posture.

 

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[nncbuysmortages]

I found this thread very helpful. I myself have been suffering for neck pains for as long as I can remember. My job involves sitting in front of the computer all day. But I've been disciplining myself to move around often or just simply stand up to help circulate blood flow.

I can't go to the gym and exercise, my work drains the energy out of me. I know it's a poor excuse for not hitting the gym. What's left of my free time I usually spend reading or sleeping. :joyful:

I love reading in my free time too. If you can't make it to the gym you could look up videos. I'm sure there are all kinds of short online videos with stretches or exercises that will help with neck pain. I've seen exercise apps in the google play store that were for neck pain too. That way you don't have to spend money or leave your house to alleviate neck pain.

 

[Berserker]

I found this thread very helpful. I myself have been suffering for neck pains for as long as I can remember. My job involves sitting in front of the computer all day. But I've been disciplining myself to move around often or just simply stand up to help circulate blood flow.

I can't go to the gym and exercise, my work drains the energy out of me. I know it's a poor excuse for not hitting the gym. What's left of my free time I usually spend reading or sleeping. :joyful:

Probably not what you want to hear - but exercising will give you more energy - guaranteed

Since I started hitting the gym again last autumn, every aspect of my life has improved - energy, discipline, motivation, general health, well being. I doubt I would be on the fastlane trip if it wasn't for the gym. We as humans are built to move, not sit still, and I can really tell the difference in both my physical and mental state after exercising. And I started getting up an hour earlier so I could work out - so no time is no excuse

Ok, apologies for the lecture! But just give it a go for a week or two, that's not too much to commit to is it?

 

[cautiouscapy]

@ColtonJD91, this sounds like a 99c Kindle book to me ;-)

Well done.

 

[Ezio]

I recommend reading and watching works of Kelly Starrett. EVEN if you don't do freaking HEAVY SQUATS AND DEADLIFTS.
THIS ----------------------> http://www.amazon.com/dp/1936608588/?tag=tff-amazonparser-20

https://www.youtube.com/watch?v=nd8D_sCXq9U
https://www.youtube.com/watch?v=BEn61BL4Nwk
https://www.youtube.com/watch?v=AAoEhp4p0Zs
http://www.allthingsgym.com/kelly-starrett-on-posture/

 

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[Draven Grey]

I worked for DHL and the Postal Service for years, and had some really bad back problems from it. Going from that to sitting at a desk writing for 8 hours a day, or even in a recording studio, and it amplified my back issues. My neck was especially bad after sitting at my desk all day. I switched to a standing desk a few years back, and love it! I measured the height I would need for my keyboard to be in the correct, relaxed position, and my eyes too. Then I got the help of a friend to build a platform to put my sitting desk on top of. It looks good and works perfectly. The GelPro anti-fatigue mat helps a lot too. Here are some of the things I've noticed over the past few years:

• 3 Days of my feet hurting and being swollen
• A week of my back adjusting and having to stretch more

Then...

• A MASSIVE jump in productivity. And I mean MASSIVE. Like 400% to 500% more.
• More attentive focus while I'm working.
• MUCH less back pain from long hours of work than I got when using a chair
• Forced to take breaks every couple of hours (60/60/30 rules! Look it up!), which boost productivity and focus even more, keeping me from "brain tiredness" or being a work zombie.
• Able to exponentially more enjoy time not working.
• Far more energy both when working and when not.
• Weight Loss!
• MUCH less time doing useless meandering on the net or playing games to procrastinate. Who wants to stand up while doing that? I would rather be working or at least be productive at my computer if I have to stand up to use it. And my iPad, while useful, is more difficult to do heavier tasks and typing on, plus it just feels better to be as productive as my standing desks has helped me to be.
• Quite possibly a longer lifespan and better health all around. Sitting at a desk all day has some pretty dire serious proven health consequences, while standing has definitely improved my health overall.

 

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[Mr.B]

After considering it for a couple of years, I purchased a GeekDesk. Been using it for around 6 months and I rarely sit these days. My posture has improved and my back hurts a lot less... if you work at a desk, it is well worth looking into.

 

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[Yeezy]

After considering it for a couple of years, I purchased a GeekDesk. Been using it for around 6 months and I rarely sit these days. My posture has improved and my back hurts a lot less... if you work at a desk, it is well worth looking into.

$1000 for a standing desk?!

This is going to be my solution:

 

[Mr.B]

Whatever works for you @Yeezy!

My desk ended up costing more than a $1000 as I had to deal with international shipping (for the frame) and get a top made locally, that being said, still worth every cent in my opinion.

 

[CommonCents]

chiropractic adjustments are important part of posture/body alignment. Many times poor posture is a body adaptation and compensation for back or pelvis out of alignment. Find a comprehensive chiropractor that looks at the entire body, not just your back. Even feet (can be adjusted) can throw off your knee, then pelvis, then back, up to your neck etc...

 

[ColtonJD91]

I added some good core routines to my morning workout and am considering buying a bosu ball for at home. I actually got a compliment from a co-worker yesterday as well. I can't emphasize enough how important this is for anyone neglecting it. It really highlights an often mentioned concept on here of "with a good body comes a good mind".

 

[teabag]

ding ding ding... Product idea... My neck kills me all day everyday whilst at the desk.

I honestly feel like my productivity could be increased if I had no neck pain.

What I've always wanted but cant find, is some sort of chair that will literally carry/lift my head up gently to keep it aligned rather than slouching over the desk.

 

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