How to Fix Your Posture and Stay Pain-Free During Long Hours of Sitting

​Welcome to another episode of the Pain and Performance podcast. In this episode, I interview Michael Jones, an expert in posture correction. We discuss the negative effects of prolonged sitting and the importance of body awareness. Jones emphasizes the need for active sitting and taking regular posture breaks to counteract the negative effects of sitting. He also recommends incorporating eye exercises to combat the strain caused by excessive screen time. Jones explains the benefits of using kinesio tape to improve muscle proprioception and shares his favorite exercises for posture correction, including anti-gravity movements and chin tucks. In our conversation, Michael Jones and I discuss the importance of good posture and how it can improve overall health and well-being. We provide practical tips and exercises to improve posture, including using resistance bands, incorporating mobilization techniques, and using lumbar supports and footrests. We also discuss the benefits of balance training and the role of ergonomics in maintaining good posture. Our conversation emphasizes the importance of taking breaks, standing up, and staying active throughout the day.

Takeaways

-- Prolonged sitting can lead to poor posture and a range of health issues.
-- Active sitting and taking regular posture breaks can help counteract the negative effects of sitting.
-- Incorporating eye exercises can alleviate eye strain and improve visual range of motion.
-- Kinesio tape can enhance muscle proprioception and improve posture.
-- Anti-gravity movements and chin tucks are effective exercises for posture correction. Good posture is essential for overall health and well-being.
-- Resistance bands and mobilization techniques can help improve posture and reduce pain.
-- Using lumbar supports and footrests can provide additional support and comfort while sitting.
-- Balance training and incorporating ergonomics into daily life can help maintain good posture.
-- Taking breaks, standing up, and staying active throughout the day are important for maintaining good posture.

Sound Bites

-- "We start to de-evolutionize. We start to get in this forward slump positioning."
-- "Just keep going, keep moving, keep producing, keep working, and keep scrolling."
-- "Just do it. Stand up, please, just stand up."
-- "Resistance bands are great to have at your desk. They take up no space."
-- "Pain is a signal. Go to that point right before you feel the pain where it's nice and easy."
-- "Good posture really isn't about avoiding pain. It's about upgrading our posture."

Chapters

00:00 Introduction and Location
01:19 The Negative Effects of Prolonged Sitting
03:21 The Importance of Body Awareness
08:38 Active Sitting and Posture Breaks
11:06 Eye Exercises for Screen-Related Strain
19:09 Using Kinesio Tape for Posture Improvement
29:04 Effective Exercises for Posture Correction
31:07 The Importance of Good Posture
37:44 Practical Tips for Improving Posture
39:11 Using Lumbar Supports and Footrests
49:23 The Benefits of Balance Training
52:46 Taking Breaks and Staying Active

Keywords

#PostureCorrection #Sitting #ActiveSitting #PostureBreaks #BodyAwareness #EyeExercises #KinesioTape #MuscleProprioception #Anti-gravityMovements #ChinTucks #Posture #Health #well-being #ResistanceBands #MobilizationTechniques #LumbarSupports #Footrests #BalanceTraining #Ergonomics #Breaks #StandingUp #StayingActive