{"id":2039,"date":"2021-09-03T10:42:50","date_gmt":"2021-09-03T02:42:50","guid":{"rendered":"https:\/\/blog.bjak.com\/?p=2039"},"modified":"2025-11-05T17:16:42","modified_gmt":"2025-11-05T09:16:42","slug":"5-ways-to-improve-your-bad-posture","status":"publish","type":"post","link":"https:\/\/bjak.my\/blog\/info\/5-ways-to-improve-your-bad-posture","title":{"rendered":"5 ways to improve your bad posture!"},"content":{"rendered":"\n<p>Sit up straight! Tuck that tummy in! These are the orders we usually hear from our mothers every time we sit down for a meal, when we were younger. <\/p>\n\n\n\n<p>IF you&#8217;ve been listening and following her orders all this while, we are sure you will not have that nagging pain at the bottom of your neck, or that unusual shoulder pain every time you get up from your chair. <\/p>\n\n\n\n<p>According to experts, ignoring advice on good posture may have a significant impact on you overall health. So, here is what science has to say about your bad posture. <\/p>\n\n\n\t<div class=\"wp-block-jetpack-gif\">\n\t\t<figure>\n\t\t\t\t\t\t\t<div class=\"wp-block-jetpack-gif-wrapper\" style=\"padding-top:56%\">\n\t\t\t\t\t<iframe src=\"https:\/\/giphy.com\/embed\/kO244Vo7Ikw762KaAA\" title=\"https:\/\/media.giphy.com\/media\/kO244Vo7Ikw762KaAA\/giphy.gif\"><\/iframe>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/figure>\n\t<\/div>\n\t\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_50 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Contents =<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\" role=\"button\"><label for=\"item-69d741331e9ad\" aria-hidden=\"true\"><span style=\"display: flex;align-items: center;width: 35px;height: 30px;justify-content: center;direction:ltr;\"><svg style=\"fill: #999999;color:#999999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999999;color:#999999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/label><input  type=\"checkbox\" id=\"item-69d741331e9ad\"><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/bjak.my\/blog\/info\/5-ways-to-improve-your-bad-posture\/#1_Overworked_muscles\" title=\"#1 Overworked muscles\">#1 Overworked muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/bjak.my\/blog\/info\/5-ways-to-improve-your-bad-posture\/#2_Arthritis\" title=\"#2 Arthritis\">#2 Arthritis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/bjak.my\/blog\/info\/5-ways-to-improve-your-bad-posture\/#How_do_I_get_better\" title=\"How do I get better?\">How do I get better?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/bjak.my\/blog\/info\/5-ways-to-improve-your-bad-posture\/#1_Pay_attention_to_your_work_station_setup\" title=\"#1 Pay attention to your work station setup\">#1 Pay attention to your work station setup<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/bjak.my\/blog\/info\/5-ways-to-improve-your-bad-posture\/#2_Move_around_a_lot\" title=\"#2 Move around, a lot\">#2 Move around, a lot<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"1_Overworked_muscles\"><\/span><strong>#1 Overworked muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Just like your sets at the gym, where you do strenuous leg exercises five days a week, your legs will feel overworked and sore. The same can be said when you are hunched over your screen daily, your neck and shoulder muscles will be equally overworked. <\/p>\n\n\n\t<div class=\"wp-block-jetpack-gif\">\n\t\t<figure>\n\t\t\t\t\t\t\t<div class=\"wp-block-jetpack-gif-wrapper\" style=\"padding-top:75%\">\n\t\t\t\t\t<iframe src=\"https:\/\/giphy.com\/embed\/xT5LMtsGeDcLcBEIJq\" title=\"https:\/\/media.giphy.com\/media\/xT5LMtsGeDcLcBEIJq\/giphy.gif\"><\/iframe>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/figure>\n\t<\/div>\n\t\n\n\n<h2><span class=\"ez-toc-section\" id=\"2_Arthritis\"><\/span><strong>#2 Arthritis<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We know now that poor posture causes you to overwork your muscles. To heal it, your immune system kicks in and heal muscle inflammation, up to a point, arthritis develops in nearby joints. <\/p>\n\n\n\n<p>Arthritis is the swelling and tenderness of one or more of your joints, and it gets worse as you grow older. <\/p>\n\n\n\t<div class=\"wp-block-jetpack-gif\">\n\t\t<figure>\n\t\t\t\t\t\t\t<div class=\"wp-block-jetpack-gif-wrapper\" style=\"padding-top:55%\">\n\t\t\t\t\t<iframe src=\"https:\/\/giphy.com\/embed\/7T33BLlB7NQrjozoRB\" title=\"https:\/\/media.giphy.com\/media\/7T33BLlB7NQrjozoRB\/giphy.gif\"><\/iframe>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/figure>\n\t<\/div>\n\t\n\n\n<h2><span class=\"ez-toc-section\" id=\"How_do_I_get_better\"><\/span><strong>How do I get better?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>First, never ignore advice on good posture. Here are additional steps you can take to further promote good posture especially in the work place.<\/p>\n\n\n\t<div class=\"wp-block-jetpack-gif\">\n\t\t<figure>\n\t\t\t\t\t\t\t<div class=\"wp-block-jetpack-gif-wrapper\" style=\"padding-top:39%\">\n\t\t\t\t\t<iframe src=\"https:\/\/giphy.com\/embed\/Er3QVX48nt5ok\" title=\"https:\/\/media.giphy.com\/media\/Er3QVX48nt5ok\/giphy.gif\"><\/iframe>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/figure>\n\t<\/div>\n\t\n\n\n<h2><span class=\"ez-toc-section\" id=\"1_Pay_attention_to_your_work_station_setup\"><\/span><strong>#1 Pay attention to your work station setup<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When you sit at your work station, ensure that your should and arms are at a 90-degree angle, your monitor is at eye level and avoid looking down often as it increases neck strain. <\/p>\n\n\n\n<p>Experts say, <strong>&#8220;every inch you tilt your neck forward, the amount of weight it places on your spine, doubles.&#8221;<\/strong><\/p>\n\n\n\n<p>Try as hard as you can to keep your spine in a neutral position. Do not move your butt backwards or lean too forward, experts say. <\/p>\n\n\n\t<div class=\"wp-block-jetpack-gif\">\n\t\t<figure>\n\t\t\t\t\t\t\t<div class=\"wp-block-jetpack-gif-wrapper\" style=\"padding-top:56%\">\n\t\t\t\t\t<iframe src=\"https:\/\/giphy.com\/embed\/cg5FwpvDmhIcM\" title=\"https:\/\/media.giphy.com\/media\/cg5FwpvDmhIcM\/giphy.gif\"><\/iframe>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/figure>\n\t<\/div>\n\t\n\n\n<h2><span class=\"ez-toc-section\" id=\"2_Move_around_a_lot\"><\/span><strong>#2 Move around, a lot<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Experts advise that when you are working, whether you sit or stand, try to work in regular movement. <\/p>\n\n\n\n<p>What does that mean? <strong>&#8220;Your body loves variety, so don&#8217;t allow your muscles to get too fatigued.&#8221;<\/strong><\/p>\n\n\n\n<p>Take a short break and walk around. Even if you cannot leave your work station, vary your motion by swaying a bit, moving forwards and backwards for a while. <\/p>\n\n\n\n<p>Here are several exercises you can perform to improve posture while at the office:<\/p>\n\n\n\t<div class=\"wp-block-jetpack-gif\">\n\t\t<figure>\n\t\t\t\t\t\t\t<div class=\"wp-block-jetpack-gif-wrapper\" style=\"padding-top:55%\">\n\t\t\t\t\t<iframe src=\"https:\/\/giphy.com\/embed\/a6b4OLwbXw4h2\" title=\"https:\/\/media.giphy.com\/media\/a6b4OLwbXw4h2\/giphy.gif\"><\/iframe>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/figure>\n\t<\/div>\n\t\n\n\n<ul><li><strong>Superman <\/strong>&#8211; Lie on your stomach, raise both arms and legs a couple of inches away from the ground. Hold, rest and repeat a few times.<\/li><li><strong>Core <\/strong>&#8211; Crunches, planks and leg extensions<\/li><li><strong>Neck extension <\/strong>&#8211; Press your head firmly, backwards into your chair&#8217;s headrest or into your hands. Hold for 30-seconds and repeat when necessary.  <\/li><\/ul>\n\n\n\n<p>If your neck, shoulder and back pain persists, a proper consultation with a doctor can help identify the root cause of the problem, as it may be more than just bad posture. Worried about consultation bills, get Life and Medical insurance with<a href=\"https:\/\/bjak.com\/life\/en\/\"> Bjak<\/a> for the coverage you need. <\/p>\n\n\n\n<p>Time to live life worry-free!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sit up straight! Tuck that tummy in! These are the orders we usually hear from our mothers every time we sit down for a meal, when we were younger. IF you&#8217;ve been listening and following her orders all this while, we are sure you will not have that nagging pain at the bottom of your&hellip;&nbsp;<a href=\"https:\/\/bjak.my\/blog\/info\/5-ways-to-improve-your-bad-posture\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">5 ways to improve your bad posture!<\/span><\/a><\/p>\n","protected":false},"author":4,"featured_media":2457,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","spay_email":""},"categories":[1],"tags":[42,59,88,137,141],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 ways to improve your bad posture! | BJAK<\/title>\n<meta name=\"description\" content=\"BJAK | Read about: 5 ways to improve your bad posture!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bjak.my\/blog\/info\/5-ways-to-improve-your-bad-posture\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 ways to improve your bad posture! | BJAK\" \/>\n<meta property=\"og:description\" content=\"BJAK | Read about: 5 ways to improve your bad posture!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/bjak.my\/blog\/info\/5-ways-to-improve-your-bad-posture\" \/>\n<meta property=\"og:site_name\" content=\"BJAK\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/bjak.my\" \/>\n<meta property=\"article:published_time\" content=\"2021-09-03T02:42:50+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-11-05T09:16:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i1.wp.com\/bjak.my\/blog\/wp-content\/uploads\/2021\/09\/photo1630575110.jpeg?fit=800%2C400&#038;ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@bjakmy\" \/>\n<meta name=\"twitter:site\" content=\"@bjakmy\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Athirah Hanapiah\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/bjak.my\/blog\/#organization\",\"name\":\"Bjak\",\"url\":\"https:\/\/bjak.my\/blog\/\",\"sameAs\":[\"https:\/\/www.facebook.com\/bjak.my\",\"https:\/\/www.instagram.com\/bjak.my\",\"https:\/\/www.linkedin.com\/company\/14607755\/admin\/\",\"https:\/\/twitter.com\/bjakmy\"],\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/bjak.my\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/i1.wp.com\/bjak.my\/blog\/wp-content\/uploads\/2021\/09\/logo.png?fit=756%2C756&ssl=1\",\"contentUrl\":\"https:\/\/i1.wp.com\/bjak.my\/blog\/wp-content\/uploads\/2021\/09\/logo.png?fit=756%2C756&ssl=1\",\"width\":756,\"height\":756,\"caption\":\"Bjak\"},\"image\":{\"@id\":\"https:\/\/bjak.my\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/bjak.my\/blog\/#website\",\"url\":\"https:\/\/bjak.my\/blog\/\",\"name\":\"BJAK\",\"description\":\"Renew your car and motor insurance at the lowest price! 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