More than half of the people that live in the United States struggle with back or neck pain. While pain in those areas of the body can be brought on by a variety of things, one of the most common causes of chronic pain in the neck and back is poor posture.

Poor posture is that hunching in your upper back/neck that many people subconsciously default to when walking or sitting. While exhibiting poor posture might seem comfortable and natural in the moment, not paying attention to your posture for years can lead to permanent musculoskeletal displacement and inescapable discomfort.

Because of that, our team has decided to dedicate this whole write-up to help you better understand and learn how to fix your terrible posture.

Our hope is that, with these tips, you can avoid/correct posture issues that you’re struggling with.

What’s The Point of Good Posture?

Good posture is the practice of carrying your body in a way that optimizes its alignment. That optimization helps to ensure that your body is working the way that it should and also carries a number of other benefits like boosting your confidence and strengthening your muscles.

As we mentioned in our introduction, the absence of good posture for elongated periods of time can lead to a number of health issues. Back pain, hunched back and severe neck discomfort are among the most common side effects of letting terrible posture persist for years at a time.

How Can I Fix My Posture?

Have we inspired you to want to correct/avoid terrible posture? Good!

There are a variety of ways that you can start your body down the path of exhibiting outstanding, health-boosting posture.

Here’s what we suggest:

1. Prime Your Workstation

The vast majority of us in the United States work 8-hours per day, 5-days per week. Most of that time is spent sitting at our desk.

Sitting at your desk incorrectly every day is one of the chief contributors to posture issues in America. To avoid your work causing you health issues, talk to your manager and request an ergonomic evaluation. There may be somebody that works with your company that your manager can call.

If you don’t have access to an ergonomics professional, search online for material on how you can arrange your chair and monitors to optimize your workspace yourself.

Investing in a sit/stand desk can also be helpful in the workplace.

2. Learn How to Breathe

Most people don’t equate poor breathing with terrible posture. The truth is though that the two are closely intertwined.

When you take short, shallow breaths, your diaphragm doesn’t expand fully which can promote hunching over. Alternatively, if you take deep breaths, your body will naturally expand and get used to being stretched out properly.

To help you breathe better, be more focused on taking big breaths. Doing this will not only improve your posture but could improve your overall health.

3. Learn How to Stand

No, we’re not trying to be cheeky here. We get that you know how to stand but very few people know how to stand the right way.

Having a poor stance can exacerbate posture issues and consequently, we think that it’s important that you work on what your upright positioning looks like as soon as possible.

Most chiropractors suggest that, when standing, you keep your weight on the balls of your feet, your knees slightly bent, your feet shoulder-width apart and your shoulders pulled back.

4. Hold Your Phone Up When Using It

We’ve all done this before… Browsing our Instagram while seated with our phone at our chest and our chin pushed downward so that we can look at our screen.

That method of using your phone is wreaking havoc on your neck. It could also contribute to you forming a “double-chin”.

To switch things up, look straight ahead and hold your phone up to your face’s level. This improved means of phone use will keep your neck straight and help to strengthen your arm and upper back/neck muscles.

5. Work on Your Core Strength

One of the chief reasons why people default to terrible posture is that they feel more comfortable hunched over than standing up straight. That discomfort usually stems from lack of strength and no muscle-group is more important to good posture than your core.

Therefore, in order to give yourself the best odds of adopting and sticking to keeping your posture straight, you’re going to want to whip your core into shape.

There are tons of excellent core exercises that you can dabble in to achieve that end. Yoga, crunches, planks, high boat/low boat, and more.

See which core exercises are the most manageable for you and perform them multiple times per week.

6. Lean Up Against a Wall

Many people that are trying to correct their terrible posture don’t even know what good posture feels like. That can make it hard to gauge their progress.

The best way to check your posture and to understand what you should be gunning for is to find a wall, press your back into it and ensure that your shoulder blades are touching its surface. Then, take a deep breath and step forward.

The way that your body is being carried should closely resemble what your naturally perfect posture should look like.

7. Try Chest Puffing

Have you ever tried to make a joke out of puffing out your chest to look bigger? Believe it or not, that practice can actually do wonders for fine-tuning your posture.

Before you go out pulling your shoulders back and puffing your chest out as far as it’ll go, know that we’re not advocating for you to stand in a way that looks unnatural. What we’re suggesting is that you make an effort to hold your chest up just a bit when you’re walking to help strengthen your back muscles.

8. Stay Posture Conscious

90% of the battle against terrible posture comes down to staying conscious of when your posture needs to be corrected.

For example, if you’re reading this, you’ve probably made a couple of adjustments to your posture where you’re sitting sub-consciously. 10-minutes from now though, when you’ve forgotten about this article, you’ll likely slip back into your old habits.

We recommend that you do your best to notice when you’re “slipping” and immediately correct yourself.

The more proactive you can be when it comes to noticing and correcting your posture, the more naturally good posture will come to you.

9. Monitor Your Progress

Creating good posture habits is like working out in a lot of ways. Today your posture might be poor and require a lot of manual corrections. 3-months from now, you could look like a brand new person.

To keep yourself inspired as you work on your posture, we recommend taking pictures in the mirror while standing naturally on a weekly basis. With a little effort, you’ll start to see that your body is naturally carrying itself in a healthier, better-looking way.

10. Talk to Your Doctor

No amount of tips that you can read online regarding terrible posture can replace the advice of a physician.

Use what you’ve learned here to have meaningful conversations with nonprofessionals that can help you develop a personalized posture plan and can recommend products like starecta to net you great results while not putting your body in harm’s way. This is especially important if you’re a senior citizen or have experienced serious medical problems as a result of years of poor posture.

If a physician is out of your reach for any reason, many local chiropractors can offer helpful advice on posture. Most chiropractors work with patients that don’t have insurance and you may even be able to consult with them free of charge.

Wrapping Up Ways to Fix Your Terrible Posture

Nipping your terrible posture in the bud sooner rather than later can have profound effects on your long-term back and neck health. Our advice is to heed our suggestions above and start doing your best to maximize your posture potential.

If you do, you’ll notice that you start to not only feel better but you’ll look a heck of a lot better as well.

The world of health is a complex and fascinating one. It tends to inspire a lot of questions in curious people like you.

To get your questions answered and learn more about how you can maximize your well-being, we suggest browsing more of our lifestyle-oriented content on Florida Independent today!

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These Are The Most Unusual Ways to Work Smarter Instead of Harder

Millions of people work really hard. Everyday. But there is always a better or smarter way to accomplish the same things you have to do every week. And you probably have a productive routine that works for you. Most people do. You can still improve it though.

These are two of the most upvoted answers to this question on Quora: What are some uncommon ways to work smarter instead of harder? These ideas have worked for the productivity experts.

Answer by Nela Canovic, productivity hacker, writer, and Silicon Valley entrepreneur

Do your deep work (the hard stuff, the work that requires the most concentration) EARLY.

When exactly?

Many scientists say that the brain’s peak performance happens 2-4 hours after we wake up. If, for example, you wake up at 6, your peak times are between 8 and 10  a.m.

What are the benefits?

Doing your deep work early in the day allows your brain to focus fully on the problem at hand, with fewer distractions, less inputs from your environment, and with a lot of  energy that you’ve gained from a restful night. It’s the exact opposite of what can happen if you leave your hardest work for nighttime, after you’re done with all your daily activities and you are exhausted from the day.

How can I get into this habit?

1. For one week, keep a log of what you do during your peak times. Are you focusing on your important mental tasks? Are you learning new material, solving complex problems, reading, or writing? For most people, this time is usually spent commuting to work, checking email, making phone calls, watching or listening to the news.

2. Re-prioritize your peak brain performance time. Think of ways you could rearrange the things you do early that are less important to your personal and professional development. Like to stay on top of the latest news? Save this activity for your lunch break or right after lunch.

Emails are waiting in your inbox? Be careful of how much time checking email takes; it can seriously impact your day. Choose 2 blocks of time to go over your emails, one mid-afternoon and one closer to the end of your workday. It’s better to be proactive early (by doing your important work) and reactive later (responding to questions, providing input on discussions, etc.).

3. Create more space and time to your day by implementing a morning routine that can help you be productive. The benefit of a morning routine is that you jump start your day; you complete several tasks before moving on to work, school, or other responsibilities; you are more productive with your time; you feel more successful in what you do. I wrote a few ideas on developing a morning routine here.

Answer by Akash Sehrawat, Practices Kaizen ( act of continuous improvement ) daily

Here are 17 uncommon ways to work smarter instead of harder.

1) Find your passion: Life becomes much easier in the long run.

Sure, when you start out there will be doubts! No one will believe in what you are doing, but you need to keep moving no matter how much criticism you face!

All this doesn’t matter. What TRULY matter is the believe in yourself. Related post: Akash Sehrawat’s answer to How do you know if you’ve discovered your passion?

2) Passion is not enough. Find a purpose: Doing something which you are passionate is good. But is selfish. Nothing wrong with that. Now take a step forward and find a purpose.

For example: I am passionate about building muscle and becoming healthier. Good. Purpose: My mission is to help a million skinny guys gain muscle, and be healthy. Great!

3) Once you find your passion, and a purpose, Profits will come:

Passion: Baba Ramdev is passionate about Yog and Ayurveda.

Purpose: He propagated Yog on TV, through books and DVD and now through his company Patanjali he is providing natural ayurvedic products at reasonable prices! Patanjali’s Predicted Revenues by March 2017= INR 10,000 Crores.

Profits will come eventually. Just focus on helping lot of people.

4) Create, Consume, Communicate, in this order: Creating is the highest form of intelligence.

Here are few things you can create:

-A life that you want.

-Write a blog post on things that you are passionate about.

-Paint.

-Create a company.

-Create Products and Services that will make people’s life easier and so on and so forth.

Consume: While you are reading this article you are consuming. Reading fiction, non fiction, watching TV, etc are all forms of consuming.

Firstly, majority of us consume too much, just too much. But librarians are not smart or rich!

Idea is to consume the right stuff. It is to consume something which will help you reach towards your goals.

Consume biographies, consume awesome posts by great bloggers.

Secondly we consume mostly entertainment and not educative stuff.

We love watching Cricket, our favourite comedy shows, and reality TV. These things provide immediate pleasure or gratification but don’t provide any long term value.

I am not asking you to cut out completely on entertainment, limit it to 10-20% of the things that you consume.

And Lastly communicate: God has given us 2 ears and one mouth. HE wants us to speak less and listen more. In this age of wats up and Facebook, there is too much noise and mindless chatter going on! Just too many opinions about anyone and everyone!

My advice: Talk less, listen more and do more:)

5) Do something important: Before venturing into Tesla, SpaceX Elon Musk knew his odds to succeed were very less.

To this one interviewer asked him why did he still went ahead with it? His answer: “Coz its important and is the right thing to do”

6) Measure how much time you waste everyday, and then aim to reduce it: Watching TV, gossiping over the phone, chilling with friends, late night-outs, spending excessive time on Facebook are all time wasters and usually don’t provide any educative value. First step is to become aware about how much you are actually wasting on these activities everyday, every week. Then aim to reduce by 10% and then by 20% and then move upto 50%.

Just imagine the awesome things you can do with these many hours saved: like spending more time with your family, starting a blog part time along side your job, devoting more time to your hobby and so on and so forth.

7) Walk and burn: Do yourself a favour and buy a fitness band.

And set the target to 10,000 steps daily. This will help you burn roughly 500 calories daily which is equivalent to 3500 calories in a week or 1 lbs of fat loss a week, or 4 lbs a month, or 48lbs a year (21.8kg). Most of you don’t even need to lose this much in the first place!

8) Lift heavy weights: Weight training is concentrated work! Working out just few hours a week can provide you with immense benefits. Learn more.

9) Wake up early: Sure some people do their best work between 11pm to 3am. I was one of them long time back, until I become a morning person. I realised I am much more alert working early mornings. Usually after an undisturbed night sleep I can really focus and focus hard.

Whereas working at night was always erratic. Usually something or the other used to come up. Friends birthdays, family get togethers, movie etc. Majority of people in this world are asleep from 5am to 7am. You can do your best work at this time.

10) Build a routine that works for you: Will power is not enough. You plan 10 things the night before. You are all charged up and promise yourself that you will accomplish all the things in the list. What happens the next day? You snoozed and as a result you lost few hours of your precious time. You start to feel guilty and the whole day spirals downwards!

Don’t feel like writing, sit down, open your Mac and start typing. A rough draft is better than an empty page

Don’t feel like going to the gym. Stop your thinking, wear your shoes and just go. Once you are at the gym, you’ll be glad you came.

Successful people build routines, and not will power.

11) Start a stop watch before every task: Oh this one really works! When I know the clock is ticking, I am way more focussed.

12) Divide your day into small chunks: I don’t enjoy F1 races much! But what I have learned by watching is that the team who wins is the team who takes timely strategic pit stops! In the long run what really matters is that you have the right amount of fuel in the gas tank, your tires are not worn out too much etc.

The same can be applied to your work. I personally can focus intensely for 25 to 30 minutes. After which my mind and my body asks for break. Usually when I am excited or with my team I override that signal and make myself a cup of coffee and keep working! Not wise! After sometime my body starts to release stress hormones like cortisol, adrenaline etc. This makes me anxious and jittery!

In order to work smarter, what I can do is to take a break after a period of intense work:

  • The break should be no more 5 to 10 minutes after 25 min of work
  • and 15 to 20 minutes is ok if you work for 45 to 50 minutes
  • During the break don’t check Facebook or chat with your friends.
  • Instead do these things: Go for a walk and take deep breathes simultaneously
  • Mediate
  • Listen to great music
  • Take a power nap

There’s an app for that: iOS – Be Focused by Denys Yevenkoy

Android – ClearFocus by ClearApps.xyz

13) First things first: Now, I am of the notion that if it has to happen, it has to happen FIRST. You see we have limited will power. Roy Baumeister’s experiment proves this fact.

If you complete all your important task before noon ( exercise being at the top of the list ) , chances are very high that they will get done!

14) Do Less: Less is more. Less is productive. 20% of the things you do will give you 80% of the results. Those 20% of thing are hard to do. Usually we try to avoid them! And choose to stay in our comfort zone. Majority of us are busy, but not productive.

15) Keep asking this important question: Is this the best use of my time? If the answer is “No”, then probably it is. Re-assess and stratagize. Figure what are things that you should be doing instead.

16) Plan Plan Plan: Abraham Lincoln said: ” If I have nine hours to chop a tree, I would sharpen my axe for 6 hours and cut the tree for 3 hours! Always plan the next day the night before! This habit has helped me saved me tons of time! Plan every hour , every minute. Its ok if things don’t go according to your plan. Just improvise:)

17) Reserve Sundays for Weekly Planning: Measure, analyse, progress. How can you improve on something that you don’t know? Keep a document detailing how you spending every hour of the day! I know it may seem like a big task initially, but over time, it builds into a solid habit. This way you have a clear idea where your spending your time.

Every Sunday you can take a look at the various things you have accomplished. You can then work towards improving.

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