3 Simple Tips For Improving Your Sitting Posture

If you work at a computer or otherwise sit for long periods of time, it’s very likely you’re no stranger to neck, back and shoulder pains.

It’s your poor sitting posture that is to blame for your pains. Luckily, sometimes all that is needed to get rid of pains and aches, is a few simple posture corrections that you can apply instantly. Here are my three tips:

Tip 1:  Gently Arch Your Low Back

Sitting for hours on end fatigues your core muscles, and you may end up sitting in a slumped position that robs your lumbar spine of it’s natural arch (I’m sure you know what I’m talking about).  Slumping causes lower-back pains and can lead to bulging and herniated disks.

A simple way to correct the alignment of your lumbar spine is to position the base of your chair so that it slopes gently downward. This elevates your hips above your knees and helps recreate the natural arch in your lower back. large firm tush cush seat cushion

The downward slope can be achieved either by using [Read more…]

Upper Back Pain Due To Postural Muscles?

One of the most popular posts on Bodycapable has been the one I wrote on how to use a laptop without ailments like tension headaches and upper back and neck pain .

That’s why I wanted to give Dr. Natalie Cordova an opportunity write about posture-related upper back pain and what you can do about it.  Dr Cordova is a chiropractor and an expert on posture exercise.


While there are many reasons for someone to improve their posture, it is often when the person begins to experience postural muscle upper back pain that they finally decide the problem has gotten bad enough to address.

While improving appearance, standing up taller, and avoiding the dowager hump are worthy goals, it is often usually when pain has occurred and simply will not go away that someone understands how their poor posture has been affecting them.

How can you determine if your upper back pain is related to your posture? How can you tell if you are truly experiencing postural muscle upper back pain? Most people describe the pain a burning, one that will not go away without stopping their work activities for the day or just being able to go home and rest.

If your pain is related to your posture, you typically feel better when you have a chance to lay down for a time. This removes gravity from the equation and requires no work from your muscles. If you are still sitting up and watching t.v., your pain may continue because gravity is still actively pulling on these aggravated muscles.


This is where people get the idea that what they really need is a posture support, not posture exercise to alleviate their problem. After all, they’re using their postural muscles all day right? Why work them out more?

However, using that argument is like saying that you don’t need to go to the gym to build bigger arms because you use your arms all day. You know that going to the gym and lifting weights will make your arms stronger and make simple daily tasks a breeze. After lifting fifty pound dumbbells, holding up your cup of coffee is nearly effortless.

This is the same philosophy behind doing specific posture exercise to help alleviate postural muscle upper back pain. Gravity is pulling on your muscles, more specifically your head, all day long. Building strength in your muscles will make their job easier. It will reduce the strain that is needed to perform simple daily tasks, making them a breeze.

Dr. Natalie Cordova is a posture exercise expert, chiropractor, and health educator. More information can be found at her website at http://www.postureconfidence.com.


Two Simple Tips for Comfortable Laptop Usage

Woman using laptop computerDid you know that computer-related injuries have been on the rise since people started purchasing more laptops than desktop computers?

Most problems related to laptop usage could be easily avoided by acquiring a height adjustable laptop stand and a separate mouse and keyboard when you first purchase your laptop.


I recently had first hand experience of laptop problems myself. My old desktop computer broke down at the end of June and I ended up purchasing a sleek new 15.6” HP Pavilion Notebook. I thought my new laptop would be comfortable enough to use if I attached my old keyboard and mouse to it (I hate touch pads because the cursor always goes wild).

I was wrong. Soon after I started using my new laptop, my tension headaches made a comeback. [Read more…]