How To Improve Your Posture as a College Student
Your mom has nagged you enough about sitting and standing upright when you were a child, but she was right. The benefits of good posture are more than just looking good, specially as a college student where you spend most of your time sitting down at a desk in the library or an uncomfortable chair in a lecture hall. Your back suffers from this stillness and from the weight you carry on your back. Between studying, having a social life, attending lectures and building your resume, life as a student is hard, and the last thing that is in your head is to maintain a healthy posture. No worries, though, we have your back and we have some tips for you to improve your posture without even trying
1. Adjust your backpack:
One of the reasons your back hurts is because the weight you carry on your backpack. The gap between your back and your backpack is what causes the stress to your back, though, which damages your posture at the end. To fix this, adjust your backpack handles so it can be as close to your back as possible to avoid your spine to curve excessively when carrying your backpack.
2. Unload your backpack:
I know, I know, you have a biology exam tomorrow and you need to bring your chemistry book with you so you can do the lab properly. But carrying everything in your backpack and loading it with heavy school supplies is not good for your back or your posture. Leave the heavy supplies at your apartment and take a good walk home every time you need them (say yes to exercise!) or carry them in your hands. This will -literally- take weight from your back and will improve your posture.
3. Wear both stripes of your backpack:
The cool kids walk around campus carrying their backpacks on just one shoulder, but the cool kids also have bad posture and back problems. Do not follow this trend, and use both straps of your backpack so the weight is evenly distributed on your back.
One hour of exercising is just 4% of your day, and it will help you relieve stress. Balancing studying, working, and your social life is stressful, and this stress is reflected on your back. Exercise, free endorphins and be less stressed.
5. Avoid slouching at your desk:
Lecture halls can be distracting and boring, and if you have a tablet, smartphone or your computer with you is even worst. I am guilty as the charge of slouching on my desk and procrastinating during lecture halls with Pinterest, but slouching actually makes you less productive, and as you know, it hurts your back. Improve your posture and productivity by sitting upright during your classes.
6. Rearrange your desk:
Looking down at your computer causes stress to your spine, and having to stretch your arm to grab the yellow highlighter across the table is not good for your posture. Have your study supplies near you when studying to avoid slouching or adding more stress to your back.
7. Give your phone a rest:
This is just a reminder that your phone is actually killing your neck. You already read all about text neck, so remember that next time you find your neck being tense or hurting.
Being a student and balancing it all is hard, but not impossible. With a little bit of discipline and the help of UPRIGHT, you can too improve your posture.
How To Maintain a Healthy Posture in the Office
Sitting down at your desk all day can be a pain in the back, literally! Back pain, neck stiffness and shoulder pain are extremely common among workers, especially when they spend their entire day sitting at their desk and staring at a screen. Most of the elements in the office can lead to the back and neck to suffer because they are not in the right position, which can lead to headaches, body pain and stress which can worsen to other types of stress. If you work in an office and want to improve your posture to avoid pain and increase productivity, you will want to follow the tips below.
1. Raise your computer screen so it is at the same level of your eyes.
Looking down at your computer, or looking up in some cases,can be one of the reason why you suffer from neck stiffness and back pain. When you look down at your computer, you put an excessive amount of stress on your neck. A study by Surgical Technology International explained that your head weighs about 10 pounds when sitting straight, but by just leaning your head 15 degrees forward, it feels like it weighs 27 pounds, which is why your neck and shoulder hurts when you lean your head. To avoid this, place your monitor perpendicular to your eyes, and if you happen to have more than one screen, make sure both are at the same level. To make things even better, maintain an arm length between the monitor and you, this way you won’t lean forward when working.
Your arms should be resting on the armrests of your chair forming a 90 degree angle. If you stretch your arms, you will cause your back muscles to lose strength and in return, cause pain. To avoid this, keep your keyboard and mouse close to you, as well as the things that you use often throughout the day so they are easy to reach. There are also wrist rests to help you alleviate pain while you are writing most of the day.
Did you know that crossing your legs while you sit is causing you pain? This popular position actually causes a lot of stress to your leg muscles and lower back, which is one of the many reasons why your lower back may hurt so much. When you sit down, make sure that both of your feet comfortably touching the ground, and that your knees are at a 90 degree angle. Adjust your chair so your legs are comfortable, or invest in a small bench so your feet can rest. Moreover, make sure to stretch your legs now and then while you are on your desk, and walk around your office to avoid stiffness.
4. Use a headset when talking on the phone.
We are all guilty of multitasking while working, and talking on the phone at the same time is our favorite way to save time, or so we believe. But, did you know that placing your phone between your ear and your neck creates tension on the muscles? To avoid this, get a headset so you can talk on the phone and continue working without adding stress and tension to your neck and shoulders.
5. Standing desk.
Standing desks have become extremely popular in offices because they help you maintain a good posture while working. While standing the whole day might seem impossible and tiring, using a standing desk for a few hours a day as opposed to staying seated all day, will help your posture a lot. Human beings are made for movement and not to sit around all day, and a standing desk will help you with this.
There are many ways to improve your posture in the office, and the benefits will be rewarding. From relieving back and neck pain to improving your productivity and confidence. So what are you waiting for? Improve your posture today with the help of UpRight.
Staying Healthy In The Office, For The Sedentary Worker
Do you spend most of your day sitting in the office?
So do we.
So we created a short infographic to inspire you in all the ways you can set up your office space to make your *sitting* job healthier and better.
Meet UPRIGHT, Your Personal Posture Trainer
How many times have you finished a long day of work with grueling back-pain?
Well, you’re not alone.
80% of us will experience back pain at some point in our lives, and the number one reason for that is poor posture, according to the American Chiropractic Association. The truth is, our bodies were not designed to sit all day and slouch over our computers and smart-phones. In a sedentary instant, slouching became an accepted epidemic.
But it shouldn’t be accepted.
We shouldn’t have to pick between sitting, and sitting right. We can combine the two.
5 reasons to start working on your posture, and one simple way to do it
Is this you?
Unfortunately, this is most of us. We are all slouchers. Truth is, our bodies were not built for continuous hours of sitting, and our heads have not evolved to peer down at smartphones. And so, we have adopted this un-natural kyphosis to accommodate our technological, sedentary lifestyle.
What most people don’t know though is that our posture is actually much more powerful and important than you might realize. Yes, a good posture exudes confidence and control, but the benefits don’t end there…
We’re giving thanks to our mothers this year
Mom’s are always right, right?
Remember all those years that mom would pass by us and yell at us to “sit up straight!” Or all the times she creeped up behind us and pressed her hands on our backs, correcting our posture?
Well, she was right about that too.
And this time, science has her back.
How to burn 350 calories a day while sitting
Without taking a single step, you can burn up to 350 calories a day by just sitting upright! Yep, thats right, being upright is possibly the easiest weight loss method. By sitting upright, you activate many of your small abdominal and low back muscles, and give yourself a metabolic boosting advantage. Practicing good posture regularly will build muscle and when you build muscle, you burn calories. That simple. Chiropractor James Emmett explains that you lose weight because you are carrying yourself better; you are “taking tension off the whole body and everything starts to flow better.”
And just as well, sitting upright makes you look taller and slimmer even without burning calories! When you slouch you let your guts hang out and you look heavier than you really are. Being upright forces you to pull everything up and in, and in turn you look thinner. So goes the saying, fake it till you make it!
Posture is trainable, and there’s a trainable for it…
Evolution has made us upright
I want to talk about evolution. Over the course of human history, our famous transition into an upright, bipedal species marks our transition into a human species. Nature has made us upright. So if our bodies were made this way, why is it so damn hard to hold a perfect stature!?
Well, our bodies were not made to live in the sedentary, technological landscape that we have created… We were not made to sit all day, not made to look at a computer screen, and not made to slouch over our smartphones. And so, our bodies have succumbed to a far less optimal slouching state to accommodate our sedentary life. We have accepted this unfortunate transformation and accepted it as a minor blow in order to be functional, sitting members of society. Slouching has become an accepted epidemic…
Health in the Work Place
Personal Quiz Time!
- At work or at home, do you, on average, sit for less than 2-4 hours a day? (yes or no)
- While you sit or stand, are your ears in line with your shoulders? (yes or no)
- While you sit, do you have both feet flat on the floor? (yes or no)
If you answered no to any of the above 3 questions, this article is for you! You may have heard the new phrase, ‘Sitting is the New Smoking’, but the truth is that sitting may actually be worse for you than smoking. Even if you exercise, if you sit for prolonged periods of time, your health is at serious risk. Why? Our bodies are made to move and sitting for more than two hours a day significantly increases your risk of weight gain, diabetes, heart disease, cancer and low back pain. In fact, just after 20 minutes of sitting blood starts to pool in our legs and after 30 minutes of sitting our metabolism slows down by 90%! Scientists have found that two metabolic reactions significantly decline while you sit and suppress your metabolic health. This leads to increased blood fat and blood sugar levels. The good news is that by adding more movement to your day and practicing good posture, you can avoid the negative effects of sitting. Stand up for your health and follow these tips:
Trainables, the personal trainer of wearables.
Trainables are the next development and natural evolution of wearables. So, what is a trainable? A trainable is a wearable that accurately gives real time feedback to maximize behavioral and/or physical change.
The evolution of making a change: Awareness, Automation, and Action. In order to explain the evolution of wearables from tracking to training, I will explain what we call ‘the 3 A’s’.
Before wearable tech, if we wanted to keep track of our behaviors and make a change, we had to keep a manual log.
10 Proven Benefits of Good Posture
We’ve all heard it a billion times by now…
Sit up straight! Stop Slouching! We’ve heard it from our kindergarden teachers and we heard it from our mom’s. For the unlucky ones of us, we heard it from our doctors and chiropractors every time we had to miss work for grueling back pain. And now, we hear it from the media. Posture is everywhere. Offices are investing in standing desks and people are investing in ergonomic chairs. We all know maintaining good posture is important, but why?
How to keep moving when you have to stay sitting?
Sitting is bad
We know that sitting is bad, very bad. So bad that its been labeled ‘the new smoking.’ Well, if you’re anything like me, you’re probably sitting while reading these new insights, accepting that apparently sitting will be the death of me. I read article after article, blog after blog, explaining to me why evolution has not prepared me for this sedentary lifestyle. Meanwhile Tim Cook is telling me that “sitting is cancer”, and also to buy the new Apple Watch… Statistics about posture, statistics about back pain, statistics about obesity, statistics about health, statistics slapping me across the face, urging me to go back in time to the days where we were hunter-gatherers, or I will die in my office chair. Depressing. Unfortunately for most of us, sitting is the unavoidable reality. I sit while I’m working, and I work best when I’m sitting. I sit in my car, sit during my meals, and sit to relax in front of whichever show is currently my favorite. So, how do I defy death? Lay of the land; I want to be healthy, I don’t want to die, but I do spend most of my day sitting and can’t avoid it.