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I'm 26, male if it matters. I spend a lot of my time working on computers. I do this in various places so not always with the same chair, but regardless of the chair I'm in, I'm rarely comfortable. I slouch without realising it, my back hunches over, my head arches down and forwards towards the screen automatically and this can't be good. Recently it has been aching quite a bit and when I'm up and walking around I now deliberately try to keep my back rigidly straight to try and counteract this.
So, I'm fed up with this and I think it's time to do something about it while I'm still young. But I don't know what to do - are there any appropriate exercises? Techniques to avoid a bad posture? Should I wear some sort of back brace?
I am a victim of lifelong bad posture. I am a victim of my own doing as I should have combatted it when I was younger. Now it is almost impossible.
I have had trainers give me some exercise I can do to strengthen the area of my back that slumps. I have a nice strong back now but I still slump. It is just a matter of being aware of when I am slumping and straightening up. Not as easy as it sounds.
Just been through something similar so I would recommend seeing your doctor to get physical therapy approved. The PT will work through exercises that you can do at home. This targets what needs to be strengthened.
Then you might keep with the exercises or get a trainer to work with you to target those areas.
But suggest you do not count on yourself to figure it out or jump in and do it on your own. Body mechanics are complicated.
Good luck
Also, I had a coworker who had his computer on a standing desk. Worked from standing up. it helped him
Location: The Netherlands, Israel, Italy, Chicagoland, Alberta Canada
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Buy The Permanent Pain Cure by Ming Chew. Don't just skim through it but really read it and do the spine stretch exercises. They are weird and very different from usual stretches. If you stick with it it will work.
At 26 you're still plenty young enough to reverse the problems without physical therapy or resulting to a back brace. You have to exercise properly 3x-4x a week, be mindful of your posture throughout the day and do daily stretching for a few minutes to help instill good habits.
Exercising, you want to do full body workouts. Something like
Day A:
goblet squats
db rows
plank
split squat
push-ups or bench press
and
Day B:
kb deadlift
lat pulldown
side plank
single leg bridge
1/2 kneeling overhead press
doing every exercise in a circuit fashion, so doing them one after another and resting as needed. These exercises are fairly simple to learn, have plenty of youtube videos showing good form and will strengthen everything so you move better and get a little bit stronger.
I'm 26, male if it matters. I spend a lot of my time working on computers. I do this in various places so not always with the same chair, but regardless of the chair I'm in, I'm rarely comfortable. I slouch without realising it, my back hunches over, my head arches down and forwards towards the screen automatically and this can't be good. Recently it has been aching quite a bit and when I'm up and walking around I now deliberately try to keep my back rigidly straight to try and counteract this.
So, I'm fed up with this and I think it's time to do something about it while I'm still young. But I don't know what to do - are there any appropriate exercises? Techniques to avoid a bad posture? Should I wear some sort of back brace?
You can get some good tips from watching YouTube videos which address this kind of problem. Just do a search on 'how to correct bad posture' and 'posture exercises.' For example:
Since you say that you slouch without realizing it you might want to keep a little written note in easy view while sitting as a reminder until good posture becomes an ingrained habit. It's good that you want to do something about your posture. You're young and can head off the problems that many older people have as a result of lifelong poor posture.
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