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Image of a young man having a back pain while sitting at the working desk

Not only does good posture help you to look your best, it also protects your muscles and spine from injury or pain. You can make the worst posture mistakes in a variety of situations, and you probably don’t even realize it. To help, we’ve listed those posture mistakes as well as how to fix them.

Posture Mistake #1: Slouching in your chair

Slouching may seem like the most comfortable way to sit in a chair, but in the long run it will strain muscles and soft tissue. And it doesn’t take much for that strain to turn to pain.

The Fix: It will take some time and thoughtful effort, but sitting properly will be best for your posture and become more comfortable over time. You should be sitting with your hips and knees are at 90 degrees with feet flat on the ground. Your lower back should be supported against your chair and your back straight.

Posture Mistake #2: Hunching your shoulders

This can happen when you spend hours at a desk in front of a computer, while driving, and even while texting. This can cause your upper back to round and cause pain or tightness in the shoulder and upper back area.

The Fix: Besides being mindful of your body position, exercise is a great way to keep from hunching over your keyboard, which is usually a sign of a tight chest and a weak upper back. Strengthening the muscles in your upper back, neck, and rear shoulders will help, along with chest stretches and neck posture drills.

Posture Mistake #3: Cradling the phone

If you’re busy and need two hands while talking on the phone, it is instinctive to cradle the phone between your ear and shoulder. But this position strains the muscles in the neck, upper back and shoulders. Over time it can also lead to muscle imbalances.

The Fix: Try to get out of the habit of cradling your phone. If you already experience neck stiffness or pain, you can help to alleviate it by doing chest and neck stretches as well as neck rotations.

Posture Mistake #4: Reaching for a mouse or keyboard

If you work in an office setting, you are probably using your keyboard and mouse for a large part of the day. If you have to reach too far to use them, it can cause muscle tension in the neck, upper back, shoulders and arms.

The Fix: This one’s simple; just move your keyboard and mouse closer toward you. Your wrists should be in a neutral position and your elbows at a 90-degree angle. Your middle finger should be straight forward and in line with your forearm to prevent carpal tunnel syndrome.d

If you are experiencing chronic pain, whether it is from poor posture, a car accident, or any other circumstance, there are healthcare providers waiting to help. Generational Healthcare specializes in a wide range of physical medicine treatments and therapies to get you pain free without narcotics or surgeries. Give them a call today to start living pain-free.