5 Ways to Have Great Posture As You Get Older

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As the years go by, our spines and posture can start becoming more hunched and not as upright as we would like.

Here are a few tips on how to take care of your posture so it looks amazing for the years to come.

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  1. Stretch- we spend our days hunch in front of a computer, tablet or phone. It is important to get up every hour and stretch the legs, walk or stand.

    Try these 3 stretches to get some movement back into body and help the posture get out of the desk slump.

  2. Strengthen your core- The muscles around the abdomen and pelvic area form the foundation of good posture and keeping it strong is key in maintaining your posture as you age.

  3. Lift weights- An important part of our posture is the actual bones in the spine. It is imperative to take care of the bones by doing weight bearing exercises, either by using weights or your body weight to resist against. This may help prevent osteoporosis and keep the postural muscles strong to avoid the forward leaning hunch that can occur as age increases.

  4. See a chiropractor- Keeping the mobility and alignment of your spine may help your bone movement and allow better function of the muscles. Make time to check in with your chiropractor to get checked and keep on top of any aches and pains - book here

  5. Get sunlight- Vitamin D is essential for bone and muscle health.
    Cancer Council Australia advises that Vitamin D is essential for bone health, and may help us maintain our muscles too. 
    The best source of vitamin D is UVB radiation from the sun. UV radiation levels vary depending on the location, time of year, time of day, cloud coverage and the environment.

    For most people, adequate vitamin D levels are reached through regular incidental exposure to the sun. When the UV Index is 3 or above (such as during summer), most people maintain adequate vitamin D levels just by spending a few minutes outdoors on most days of the week.

    In late autumn and winter in some southern parts of Australia, when the UV Index falls below 3, spend time outdoors in the middle of the day with some skin uncovered. You can also boost your vitamin D levels by being physically active (e.g. gardening or going for a brisk walk).

    Please note the sun in Australia is strong, and only a few minutes is required to get your vitamin D, it is important to then apply sun protection to avoid the risk of developing skin cancer.

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If you are concerned about your bone health or postural changes, make an appointment with our Chiropractors to get checked.

Yours in health,

Dr Diana Pakzamir

Blossom Family Chiropractic

Want more info about spinal health? Check out our other blogs

Lets talk- Text Neck. 4 tips to save your neck!

Neck Pain

Think of your day, how often are you looking down towards a device; at work, school and home? Now, while we are so blessed to live in a time where these wondrous technologies are at our fingertips, we need to be careful of our spines as the poor things are getting hurt. Ouch!

Text neck may aggravate chronic headaches, muscle tightness & strains, and neck pain, pain in the shoulders, down the arms, hands and wrists. It may even cause some numbness or tingling in these areas and that is just in the short term.

When we look down at our phones, our neck flexes forward, putting strain on our muscles and other structures in our bodies, our shoulders roll forward to compensate and can cause the ‘hump” or ‘kyphosis”. This can lead to postural issues which may affect a wide range of areas of our lives, including the spinal health of our discs and vertebrae.

Remember- For every inch you drop your head forward, you double the load on your muscles due to gravity.

  1. Keep Them Up! Raise the device you are on to eye level, so that you are looking forward. Stack some books under that laptop, lift your phone up to eye level. This is extremely important when working at a device for long periods of time, especially within your work space.
  2. Ahh now that the device is at the right level. SIT UP RIGHT, use your back muscles to pull your body up straight, look at your profile in the mirror and get your ears as aligned with your shoulders as possible. (more below)
  3. Make sure you get adequate breaks from the devices, go for a walk around, look at something at eye level further away.
  4. CORE CORE CORE- activate it! Imagine you are doing pilates! whenever we activate our core, it reminds us to keep straighten and align our posture. Do not underestimate the cores power. If you do not know how to engage it, invest into learning how to, as it is well worth it.

Exercises to do daily:

  • Chin tuck- You sit or stand up tall, your chin parallel to the floor and pull your chin back. Do not take it too far, it shouldn’t cause pain. Release and do it again.
  • Shoulder blades - imagine your shoulder blades squeezing together, this can be done at your desk or in your car. Sit up or stand straight, squeeze them back and hold for 10 secs and release and repeat.

Invest in your spine's health

Yours in Health, 

Dr Diana Pakzamir
Principal Chiropractor