Dedicated writers start every day with at least two strikes against them: their work is very sedentary, and they spend most of their professional time sitting in a chair. Those two things alone can take a toll on one's posture.
The good news is, good posture is still something that can be maintained and improved with a little commitment and presence of mind.
Below are seven bits of advice that can help the dedicated writer be able to spend more time sitting and still maintain good posture and health.
If you are experiencing an excess of back pain or pain in your limbs or extremities, keep reading. A little help and relief are on the way.
- Manage Writing Time Well
While it might be difficult to keep an eye on the clock when deadlines or looming or when you're really on a roll, downtime is necessary. Be sure to plan regular breaks, get up, and move. When you do, be mindful of how straight you're standing, the position of your shoulders, and any signs of discomfort.
It is also a good idea to minimize the amount of time spent on tasks that can be quickly and cheaply outsourced. Consider hiring a proofreader or editor to pore over your work and perform a few basic fixes. An academic essay writing service like EssayPro can help with that. The time saved on those mundane parts of the job can help get more content produced and delivered to a hungry, waiting audience.
- Sit Properly At the Computer
Computers should be positioned in a way that does not strain the eyes, neck, shoulders, or arms. Screens should be set at eye-level and at a distance that is easy to see.
Lumbar supports and footrests are healthful additions to your workstation, as is a chair that moves easily on a swivel and casters. More advice on how to sit correctly at a computer for extended periods can be found here.
- Support Your Arms
Avoid leaning or trying to hold up your arms. From a sitting position, it should be easy to type and use a mouse or pointing device without having to lean over to reach.
If that is already a problem, consider rearranging your workspace until everything is positioned in a way that minimizes arm movement or hyperextension.
- Keep Your Back Straight
Keep hands at least arm's length from the screen and feet on the floor. This will help keep your back and shoulders straight.
As you write, take note if you begin to slouch, lean, or favor one side over the other. If back and hip pain develop, consider using a weight belt or brace that keeps your spine stationary while writing.
- Don't Write Sitting On the Couch or In Bed
One of the easiest ways to wreck good posture is to get the body used to perform tasks while in less-than-optimal positions.
The only place anyone should be writing for long intervals is at a table or desk.
The lazier you allow your body to become, the worse your posture will be over time, either by way of inattention or the development of avoidable health problems.
By the way, using a laptop in bed can harm it so protect that investment along with your health.
- Evenly Distribute Your Weight
When sitting or standing, it is essential to maintain the right balance. To do that, it is necessary to evenly distribute weight and be mindful of how you carry it.
The way we manage our weight and how mindful we are of changes in our bodies has a direct effect on posture and how well or poorly it gets managed over time.
- Always Be Conscious of Your Body in Space
In short, think about the way you move and the way your body and the immediate environment react to that movement.
Professional athletes develop this skill as a means of developing the right balance and freedom of movement.
The more mindful we are of our posture, the easier it is to identify problem areas and correct them.
- Consider Seeing A Chiropractor Regularly
Pain and lack of balance within the body can cause poor posture over time. This is where most people start favoring one side over the other, start slouching or tensing, and force their backs into bad positions.
Can You Correct Years of Bad Posture?
To initiate positive changes, one must focus on strengthening and stretching key muscle groups while addressing underlying factors contributing to poor posture.
Commence with exercises that target the core muscles, including the abdominals and lower back. Strengthening these areas provides a stable foundation for maintaining an upright posture. Incorporate exercises such as planks, bridges, and pelvic tilts into your routine to enhance core strength.
Addressing muscle imbalances is crucial. Years of poor posture can lead to certain muscles becoming overactive and tight, while others weaken and lengthen. Target these imbalances through specific stretching and strengthening exercises. For instance, stretch tight chest muscles to counteract rounded shoulders, and strengthen the upper back muscles to improve thoracic spine alignment.
Developing body awareness is essential. Mindful practices such as yoga and Pilates can help increase awareness of body positioning and encourage proper alignment. Incorporate postural correction exercises into your daily routine, focusing on maintaining a neutral spine during various activities.
Ergonomic modifications in your workspace and daily habits are vital components. Ensure that your desk and chair are set up to support proper alignment. Take breaks to stretch and move throughout the day, preventing prolonged periods of static posture.
Professional guidance from a physical therapist or chiropractor can provide personalized assessments and corrective strategies based on your specific postural issues. These experts can offer hands-on interventions, exercises, and advice tailored to your unique needs.
Consistency is key in posture correction. Establishing new habits takes time, so be patient and committed to the process. Implementing these strategies collectively will contribute to gradual improvement and help correct years of bad posture effectively.
Can You Fix Bad Posture?
You know those bad days when the tank tops and yoga pants get a bit tighter, or the morning stretch session hasn't worked so well, or your weight's not moving the way you want it to? I totally understand. The worst part is that these doldrums don't tend to ever end, even after months of consistent work at your health and fitness goals. But there's an easy trick that you can use to escape them before they even start.
Proper spinal alignment is very conducive to good posture so take spinal health seriously.
For people who sit all day, especially using a keyboard for work, this is practically mandatory.
The above suggestions are just a small sampling of things you can do to maintain good posture.
It is highly recommended that you see a doctor regularly and confer with him or her on the things we suggest, and ask for advice on how to maintain good posture on a more individual level.