February 11, 2019

How can I stop slouching?

Health Tips | Neck, Back and Spine | Shoulder


We live in a country where most of us sit at a desk for eight or more hours each day. While you may not be able to switch your desk job for one that requires you to walk around, there is one thing you can do to improve your health right now: correct your posture.

OrthoIndy sports medicine physician Dr. Scott Gudeman shares how to improve your posture while sitting.

How do you maintain good posture?

Begin improving your posture right now by rolling your shoulders back.

To avoid the effects of bad posture, you should realize when you are slouching. Many people are unaware that they are slouching more often than not. When you realize that you are slouching, start by first rolling your shoulders back and down, stack your ears over your shoulders and shoulders over hips.

“Good shoulder posture may allow the shoulder muscles to work more efficiently and in unison with the upper back muscles which prevents the aches and pains you may feel when slouched over for a long period of time,” said Dr. Gudeman.

Ultimate Guide to a Healthy Lifestyle

What are the advantages of correct posture?

  • Less tension in your shoulders and neck
  • Reduced low back pain
  • Improved circulation
  • Improved core strength
  • Better form when standing or working out

How to improve posture while sitting

  1. Establish a routine to roll your shoulders. Set an alarm for every 30 minutes to remind yourself to roll your shoulders back and down.
  2. Change or adjust your chair. If your chair is uncomfortable, choose a different chair that supports a better and comfortable posture. Move your seat up or down until your legs are parallel with the ground and your knees are even with your hips.
  3. Position your keyboard correctly. Your wrists should have room to rest while you type.
  4. Stand. Take a moment to stand and place your back against a wall. This will force your shoulders backward, resulting in better posture. 

“As we spend more time in front of a computer, the muscles in front of the body become weaker, which affects the balance of muscles,” said Dr. Gudeman. “We need to change our posture now to prevent that imbalance.”

To make an appointment with Dr. Gudeman please call 317.884.5161 or learn more about sports medicine treatment at OrthoIndy.

Schedule an appointment

Your well-being is important to us. Click the button below or call us to schedule an appointment with one of our orthopedic specialists. If your injury or condition is recent, you can walk right into one of our OrthoIndy Urgent Care locations for immediate care. For rehabilitation and physical therapy, no referral is needed to see one of our physical therapists.

Schedule an Appointment Call OrthoIndy 317.802.2000

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