While at work, make sure your office chair is height-adjustable and has lumbar support for your low back. At home, use small cushions to support your back while watching TV. Make sure your computer is at eye level. [3] X Expert Source Jason Myerson, DPT, DMT, OCS, FAAOMPTPhysical Therapist & Certified Orthopedic Specialist Expert Interview. 15 April 2020. It should also be centered in front of your chair. Otherwise you risk straining your neck and triggering headaches. Practicing walking with a book balanced on your head may sound old school, but it’s still a great way to learn good posture.

Most medical / health authorities feel that the best sleeping posture is laying on your side with hips and knees slightly flexed, and with a small pillow wedged between your thighs. [5] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source Don’t read in bed with too many pillows behind your head because it will put strain on your neck and act to reverse the normal curvature of your cervical spine.

More specifically, wearing high heels leads to excessive curvature in the low back, a condition called hyperlordosis of the lumbar spine. If you are overweight, have flat feet or a short leg, then consult with a podiatrist or chiropractor about getting custom-made orthotics (shoe inserts) or heel lifts. Orthotics promote an aligned and functional pelvis / spine by supporting your arches and compensating for any leg-length discrepancy. Causes of anatomically short legs include a fractured ankle, leg or pelvis that doesn’t heal perfectly, knee surgery, bone malformation during childhood and some bone diseases.

Exercises that strengthen your spine include using the rowing machine, doing reverse sit-ups and lifting weight in the military press position — all promote better upper body posture. If lifting weights isn’t your thing, then pilates and yoga can certainly stretch, strengthen and align your core muscle groups (abdomen, pelvis, low back), which create the foundation of good posture. Stretching the chest muscles can open up the tight muscles in the front of the body.

The best food sources of calcium include: collards, kale, spinach, sardines, tofu, almonds and sesame seeds. [9] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Vitamin D3 is produced in the body in response to summer sunshine and is the best one to supplement with. Good food sources include fatty fish (salmon, tuna, mackerel), fish liver oil, beef liver, hard cheese and egg yolks. Vitamin K2 is made in small amounts by the bacteria that line your gastrointestinal tract and is also the best supplemental choice. Good food sources include fermented natto, hard cheese, egg yolk, butter, chicken liver and salami. [10] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

Scoliosis screening is most important for adolescents because some relatively effective treatments exist during this developmental stage (such as bracing or implantation of metal rods), which can slow or stop the progression of the deformity. Adolescent girls have a greater risk of developing aggressive forms of scoliosis compared to boys. Lateral curves can occur virtually anywhere in the spine, but they are most common in the thoracic region.

Your doctor may also recommend a CT scan, MRI or bone scan to better diagnose your spinal problem. Scoliosis runs in families and likely has a genetic component. As such, kids who have parents, brothers or sisters with scoliosis should have regular checkups and screenings.

Metal rods (stainless steel or titanium) are used to hold the straightened spine in place until the bone fusion is complete. They are attached to the spine with screws, hooks, and/or wires and then often removed when the child becomes an adult. Potential complications from spinal surgery include infection (osteomyelitis), allergy to anesthesia, nerve damage / paralysis and chronic pain.

Regular spinal treatments (perhaps monthly) from a chiropractor or osteopath is helpful for most causes of spinal pain and it promotes better posture. The popping or cracking sound of spinal adjustments is caused by pressure change in the joints, which results in nitrogen gas bubbles being released and imploding.