You know you're a sloucher... but what are you supposed to do about it? You've tried fixing your posture before, but it never lasted longer than a few days.
Odds are, you were trying the wrong things. Improving your posture doesn't have to be hard. In fact, you can get a straighter spine (and less back pain) with a simple posture corrector.
We've put together this guide to help you learn more about bad posture and how we can help you get rid of it once and for all. Make sure you keep reading below!
What Causes Bad Posture?
There are a number of factors that can contribute to bad posture. If you have bad posture, you may have to focus on changing more than one thing to fix the problem. Some of the most common causes of bad posture include:
- Muscle weakness
- Poor mental health
- Daily habits
Some people have a genetic disposition to health conditions that impact their posture. Other people may have sustained an injury that contributes to their slouching problem. For many people, though, the most likely culprit comes down to daily habits and the use of technology.
If this is you, we have good news!
By making a few lifestyle changes, you can significantly improve your posture. It might take some time and some practice (and require some helpful aids), but you can achieve a straighter, more comfortable back.
What Is Text Neck?
One of the most common forms of poor posture, ‘text neck’ is a type of bad posture that can result in neck pain. You can develop ‘text neck’ by keeping your head in a forward position for a long period of time, such as when you are typing on a laptop or texting on a smartphone.
Here are a few symptoms of ‘text neck’ syndrome:
- Neck and shoulder pain
- Tightness in the neck and shoulders
- Loss of motion
- Tingling or numbness in your arms, hands, or fingers
- Eye pain
- Frequent headaches
If you're experiencing consistent pain due to your posture, you should get in touch with your doctor right away. There are also several easy exercises you can do at home that will help relieve the pain (which we'll touch on more soon).
Do I Have Bad Posture? How to Check
You might not notice you have bad posture because, to you, the way you sit or stand feels comfortable. However, there is an easy way to test your posture, and you can do it at home by yourself.
Stand against a wall with your head, shoulder blades, and bottom touching it. Place your heels about two inches away from the wall. Next, slide your hand into the curve of your lower back.
The space between your back and the wall should be only as wide as your hand. If your hand feels loose, straighten your back to reduce it. If there isn't enough space, curve your back to add some more.
This is how it will feel to stand or sit with proper posture.
How to Improve Your Posture
Do I need a posture corrector?
Identifying the correct posture for yourself is great, but adjusting how you stand and sit to keep that posture is the most important part. Finding products to help you along the way will give you the best chance in the long-term.
Improving your posture is very achievable, here are some of the best ways to do it.
Posture correctors are aids that help your body adjust to the new way of standing or sitting. They make it easier to improve your posture while doing other things, such as working at your desk or doing household chores. You can find several different types of posture correctors out there, but two of the best are our Posture 2.0 and Smart Move Board.
How the BLACKROLL® Posture 2.0 Works
The Posture 2.0 is a simple set of straps you put over your shoulders (similar to backpack straps). From there, it will gently move your shoulders into the proper alignment. You can adjust the straps to better fit your body type to get the best results.
One of the best parts about our Posture 2.0 is that you can wear it comfortably under your clothing. This will give you better posture without anyone else noticing it.
How the BLACKROLL® Smart Move Board Works
The Smart Move Board is a textured pad you can stand on while doing certain tasks, such as working on a computer or doing the dishes. The texture and other features of this board (such as the removable ball) encourage subconscious movement, which helps relieve the pressure on your joints. In turn, this also improves posture and is a perfect option for people who are on their feet a lot.
Handy Exercises to Improve Posture
Along with these posture correcting tools, it's also a good idea to add some of these simple exercises into your daily routine. Not only will these improve your posture, but they will also help reduce any pain or tightness you might feel as a result of that poor posture.
1. Child's Pose
This position will help reduce the tension in your back. This relaxes the muscles and makes it easier to lengthen out your spine when you stand back up again.
2. Chin Tuck
Sit up straight and tuck your chin against your neck with your eyes and nose facing forward (not downward). Hold this position for five seconds then release and repeat.
3. Chest Stretch
Clasp your hands behind your back with your palms facing each other. Then, standing straight, pull your shoulders back and push your chest out to the front. Hold this stretch for five seconds, take a deep breath, then repeat.
Improving Your Posture With BLACKROLL® Posture Correctors
If you struggle with poor posture, one of the best ways to improve it is with a posture corrector. Make sure you take a look at some of the products we have on our website, and if you have any questions, don't hesitate to get in touch with our team at BLACKROLL® today!