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mejorar la postura

Tips to improve posture and prevent pain

10 minutos 1008 views

Finding and maintaining proper body posture is essential for a healthy and pain-free life. Therefore, finding ways to improve posture can prevent a number of long-term problems.

From good circulation to relief of neck pain, striving to maintain an upright position, with shoulders correctly aligned and head held high has many advantages.

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Not taking care of our posture when walking, working or lifting weights can deteriorate our health, lead to atrophy of some muscle groups and also make us look older. If you want to save yourself these discomforts and prevent pain, you need to find out how to improve your posture.

 Factors influencing posture

Genetics and the bone structure of each person can influence their posture. Other factors, such as bad habits and lifestyles, fatigue, stress, injuries, and even excessive use of electronic devices, can also negatively affect posture.

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Can you imagine how?

  • Genetics and bone structure. These are important factors in posture, as they determine how the body’s muscles and joints develop, and how the body’s weight is distributed. Their height, length, curvature or strength determine posture.
  • Bad habits and lifestyle. Carrying excessive weight, disregarding ergonomics when carrying heavy objects, using too many electronic devices, obesity or a diet poor in nutrients such as calcium or vitamins can influence posture by weakening the muscles and joints of the body, which can lead to a stooped posture and increased strain on the neck and shoulders. It is important to adopt an active and healthy lifestyle to maintain good posture and prevent future problems.
  • Fatigue and stress. One by weakening the trunk muscles and the other by causing excessive muscle tension can affect posture. Their influence on the way muscles and joints work together complicates our efforts to maintain a balanced posture. Practising healthy sleep habits and reducing stress through relaxation techniques and breathing exercises could be effective ways to prevent its negative consequences.
  • Injuries and ailments. Their effects on the body cause muscle and joint weakness or pain. They can also limit mobility, even altering the way we move and our posture.
  • Excessive use of electronic devices. It causes long-term health problems, starting with increased muscle tension in areas such as the lumbar and cervical spine due to prolonged standing in the same posture, slouching causing neck, shoulder and back pain, vision problems and even the development of scoliosis.

How to improve posture

Postural awareness is the first step in improving posture. Strengthening exercises, stretching and joint mobility are also important. The use of postural aids or improvements in lifestyle and habits work well. The same applies to professional treatments, which can be effective in correcting and preventing poor posture.

  • Postural awareness. When performing an activity, it is necessary to evaluate the posture adopted. At the beginning it may be more difficult to create this habit, but once it is established in our life, it becomes a mechanical action, very beneficial.
  • Strengthening exercises. Strong muscles and a resilient body provide better support for posture, preventing certain mobility problems.
  • Stretching and joint mobility. Pilates and yoga are two sports disciplines that promote flexibility and improve posture. They achieve this by means of studied movements, repetitions and exercise tables that optimise joint mobility thanks to stretching and the activation of different muscle groups.
  • Use of postural aids. These may include lumbar support to help improve sitting posture, devices such as posture correctors worn around the torso to pull the shoulders back and straighten the spine, special pillows to correct or minimise neck problems, or ergonomic chairs.
  • Lifestyle improvements. Proper nutrition provides the body with all the elements it needs to maintain its systems. Bones, cartilage, tendons, joints and skin can stand the test of time better when they are cared for from within. Exercise is the ideal complement.
  • Professional treatments. Physiotherapy sessions to correct muscle problems or prevent them from occurring and massages to relieve muscle tension are a way of restoring lost mobility and regaining motor skills. 

Practical tips for maintaining good posture

It is important to sit correctly, keep the back straight when walking and avoid holding the same position for long periods of time. To improve posture, regular breaks and stretching during the day are also a good way to improve posture. At nightfall, sleeping on a suitable mattress and pillow prevents muscle overload problems.

Mobility is a crucial aspect of health and quality of life. Improving posture and maintaining it is essential to prevent long-term problems and to enjoy more years without pain or limitations of movement. The first step is to follow the recommendations and incorporate regular exercise into everyday life.

In addition to this, it is important to pay attention to general body care. The key is to avoid chemicals and opt for natural products as part of a balanced diet that is not lacking in nutrients. One way to ensure that you don’t lack any of the necessary nutrients for your motor system is to take supplements, such as Orgono Articomplex, a chondro-stimulating joint complex with vitamins, organic silica, trace elements and minerals that keeps your body in shape and prevents injuries.

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