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Regain Posture with Stretches

Updated on December 31, 2017
Reduce or eliminate back pain by giving posture the attention it deserves!
Reduce or eliminate back pain by giving posture the attention it deserves! | Source

Posture Lost, Posture Found Through Stretching

While concentrating at my computer recently I lost my posture. All of a sudden I realized that it had deserted me without notice. Before I knew it my neck and spine were alerting me to the my system's support error.

A friend I counted on had evacuated and fled the scene of the accident. Bells and whistles were sounding off all the way down my arms and back, as well as upward in the smaller muscles of my head.

Letting my posture slip through my fingers meant that a headache was on the horizon and coming into view at a high rate of speed. Regrouping myself was not a choice or I would wind up doing more damage by taking an OTC pain something or another.

Gentle Stretches = Better Health
Gentle Stretches = Better Health | Source

Do you need to work on your posture

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Without correct posture I was in the kind of trouble that meant a change was necessary and that there could be no delay. Denial was futile, ignoring it would be victimizing myself.

In shouting their claims that at my age I should know better, the symptoms gave me a straightforward warning that I was going to pay a price if I didn't heed the reprimand, and they meant what they said. Worse yet, I knew I had no excuse.

I certainly do know that maintaining posture with common-sense stretching goes hand-in-hand with good health, but I need to remember it. Though we don't often think of it as our friend, we do have pain to help us know when we need to change course, thankfully.

Stretch for Better Health!
Stretch for Better Health! | Source

Solving Posture Problems with Practical Stretching

It’s been a good while since I purchased my balance ball chair. Thanks to a lower back problem I was provoked into the purchase but I’ve been thankful for it since day one. It came with an exercise guide so I learned right away about popping the ball out of its frame for general stretching and exercising.

The chair is a huge help with fatigue when typing--so much so that I often sit longer than I should because I am comfortable. Sitting (correctly) on this chair also enhances my sense of balance as it helps me keep my spinal column aligned.

The pain relief for my lower back is enough reason for me to justify buying this piece of office equipment and the extra benefits are proverbial icing on the cake. I just need to be sure I take advantage of the extras.

Today's experience reminded me that I really can solve posture problems and have pain relief. If I'll access all of the benefits of this chair I can build an even stronger muscular system to help me maintain good posture habits.

Posture Correction Guide:

Take Responsibility for Your Posture--Use Common Sense Stretching for Your Health

Even though stretching is important, I still have a responsibility to maintain my entire posture or there will be a mutiny among my body's systems. Doing so when using the ball chair does increase muscle strength, but I still forget when I focus intently on writing.

Too often, I not only need to sit up straight but I neglect my posture long enough that I desperately need to slowly realign my neck and spine if I want to protect my weak lower back. Waiting too long again meant starting slow.

By gently pulling up I straightened my spine and neck gradually. Then I relaxed with my arms at my sides. After taking a few deep breaths I slowly lifted my arms out to the sides and over my head, clasping my hands.

Pulling my spine and neck a bit higher, but not taut, I gently bent to one side and then the other from the waist, letting my head tilt a bit, stretching it to each side respectively. A few repetitions of this and I was rewarded with some of those wonderful little feel-good pops.

Your Posture Can Be Corrected

Next, as I continued to maintain good posture, I put my hands on my waist, elbows straight out from each side. Gently bending from the waist I concentrated on stretching my lower back side to side. How nice it was to be rewarded with good relief from constriction in that area too!

Thinking this through caused me to realize another reason for the need to maintain correct posture. If I had been startled when I was in such a bad position for that prolonged period of time I could have easily jerked to a straight position and injured my neck–quite possibly seriously!

Hopefully, writing all this out to share it with you will help me consistently remember what I know. A relaxed upright position is the healthiest and safest habit I can nurture at the computer keyboard.

An added benefit is that strengthening muscles that support my neck and spinal column will help me maintain good posture when I am working in the kitchen or garden, painting, sewing, walking, and especially when picking up my grandchildren. There is no point in any of us getting hurt because of stupid carelessness on my part!

What About Your Posture? Do You know what Common Sense Stretching Means for Your Needs?

You should not just follow my path. Think about what your body is telling you. Do some reading on stretching and exercise for your posture (links below are provided as a springboard), and if you are having serious problems get the advice of a professional trainer, a chiropractor, or a doctor.

Be sure to check out the links and videos below for more information. The first video was a huge help to me. I've started a Back Pain board on Pinterest that you might like to check out. There’s so much we can do to help ourselves if we will take the first steps in the process.

For now, I am going to take my ball out of its chair frame and go do some more stretches before continuing to work this afternoon. I'm smiling now about how good it will feel to get stretched out!

Has the information in this hub motivated you to improve your posture for pain relief?

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Sivan's Back Support for Stretching

It's not always possible to maintain an exercise routine, even when the routine is for a specific health need. That's when lower back flare up can stop people in their tracks, making it very difficult to do needed stretches and other back exercises. Happily, there is help.

Sivan Health and Fitness offers a device that allows sufferers to gain a good measure of relief from just lying on the support and relaxing, helping them to get to a place where they can do the simple stretches they so desperately need. Once those stretches can again be accomplished they are able to work towards getting on track with their back exercises that strengthen muscles for supporting the spine.

The device is small so it can be kept on hand, and it couldn't be easier to use. With different settings for beginner, intermediate, and advanced therapy, regaining lost flexibility so that rebuilding strength for reduced pain is possible, the Magic Back Multi-level Lumbar Lower Back Support is a huge help for low back pain episodes. Be sure to read and follow the instruction booklet included in the package.

Change-Your-LIfe Stretches:

Linking You to More Info for Improved Health:

Useful information to help you find important solutions for health issues can be found in the links provided below. Learn about the benefits for every aspect of your well-being and how to be bold about sustaining your health by solving the posture issues specific to your needs.

• An Indiana University 2014 report on using a balance ball as your office chair can help you decide whether to buy one.

• Oppose osteoporosis with the posture exercises that target issues with flexibility and which will strengthen your spine's support system.

Paying attention to your posture helps you easily make needed changes.

• Take steps to improve your posture and relieve back pain today.

Headaches and posture: how are they related and how can you solve the problem?

Think About the Effects of Your Posture!
Think About the Effects of Your Posture! | Source

Effective stretch to improve posture: Learn beneficial new stretches!

Pillows for nighttime posture can make a huge difference in how we feel.

Looking for yet more resources with helpful information that can be used to improve your health?

Be proactive about your health by taking responsibility to use what you learn for the most benefit.

Boost your memory and improve your life at any age.

• Staying fit and healthy when you are 65+ is possible and it's up to you!

Get Rid of Pain Due to Failed Posture:

Share Your Input on Posture and Stretching:

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  • RTalloni profile imageAUTHOR


    3 years ago from the short journey

    That's great news. We are working on exactly that ourselves. Thanks much for adding your success here to encourage others.

  • Au fait profile image

    C E Clark 

    3 years ago from North Texas

    Good posture contributes to good health. In addition to improving posture for its own sake and benefitting one's health in the process, stretching can give you back your height. As people age they also shrink in height. I had lost an inch of height already at age 40. Stretching exercise got it back for me. :)

  • RTalloni profile imageAUTHOR


    5 years ago from the short journey


    Thank you for checking out this hub on the importance of good posture and leaving your comment!

  • RTalloni profile imageAUTHOR


    5 years ago from the short journey


    Thanks much for stopping in and for all your feedback. Good posture is our friend! :)

  • RTalloni profile imageAUTHOR


    5 years ago from the short journey


    For many, it is a constant effort to pay attention to our posture. So glad that this was helpful to you. Thanks very much for letting me know!

  • albohm27 profile image


    5 years ago from Bandar Seri Begawan

    Very useful thank-you. I think its very easy to forget how important good posture is: good advice thanks again.

  • sandrabusby profile image

    Sandra Busby 

    5 years ago from Tuscaloosa, Alabama, USA

    Such important information. Thanks for putting it all together for us. Voted up and shared.

  • ologsinquito profile image


    5 years ago from USA


    Thanks for sharing. One of my New Years resolutions will be better posture. I already did one of the exercises on the video. Great hub.

  • RTalloni profile imageAUTHOR


    6 years ago from the short journey

    rajan jolly:

    Thanks for taking a look at this hub and for your positive feedback on it. Paying attention to our posture is important to remember, but easy to forget. The best thing is to form a firm habit of good posture!

  • rajan jolly profile image

    Rajan Singh Jolly 

    6 years ago from From Mumbai, presently in Jalandhar,INDIA.

    RTalloni, this hub is very useful for sure as sitting long hours in front of the computer is going to take a toll on the posture and body if it is not maintained right. Thanks for putting the importance of maintaining the correct posture to avoid those stress and strain related aches and pains.

    Voted up, useful and sharing this post.

  • RTalloni profile imageAUTHOR


    7 years ago from the short journey

    I had not thought of the more youthful appearance angle, but you are so absolutely right! Thank you for your nudge. I'm needing to stop, stand up straight, and walk around.

    (Will be checking out your hubs when I come back.)

  • anidae profile image

    Anita Adams 

    7 years ago from Tennessee

    This is great information. You will always have a more youthful appearance when you practice good posture. You reminded me to sit up straight while I am typing at my computor and to do my stretching exercises.We all need a nudge every once in a while,thanks.

  • RTalloni profile imageAUTHOR


    7 years ago from the short journey

    Thanks for dropping in and commenting. We need to remind ourselves...stomach in, spine straight! :)

  • cmuckley profile image


    7 years ago

    Many of us could be more mindful of our posture, stretching, and general wellness. Great hub!

  • RTalloni profile imageAUTHOR


    7 years ago from the short journey

    Thank bunches for stopping by and sharing your experience so others can be encouraged that there is hope! You have encouraged me to persevere and continue working toward that same result. Pain is a good reminder, but also a discourager. It's good to hear from those who have attained the goal. :)

  • jwilliford profile image


    7 years ago from U.S.


    You bring up some great points! Posture is so very important and overlooked as well as stretching. I applied awareness and modification to my posture and was able just about eliminate some back pain as a result.

  • RTalloni profile imageAUTHOR


    7 years ago from the short journey

    Thanks, both for stopping in and leaving a comment.

  • profile image


    7 years ago

    Well written, informative and useful hub. Voted up! Thanks for sharing.

  • RTalloni profile imageAUTHOR


    7 years ago from the short journey

    So glad you found the hub helpful, Pamela. What with the health issues you struggle with, I hope you get some real benefit from using a ball chair. Remember to streeeetch off and on. :)

    Thanks so much for stopping in and leaving your comment!

  • Pamela99 profile image

    Pamela Oglesby 

    7 years ago from Sunny Florida

    This is great advice as I struggle with my posture all the time when I'm at the computer. I start out sitting up straight and the longer I sit here it seems I slump down without realizing it. Then the pain starts. I've never heard of a ball chair but I'm going to look at them. Thanks for some great information


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