Table of Contents
How to take care of your spine or posture
Read previous post “Fun Facts about Your Spine You Didn’t Know”
Happy FRIYAY, readers!
Hey everyone, it’s your girl Ollie—your active, matcha-sipping, health & wellness girl! How are you all doing? Lately, I’ve been in my “ME-Time Era,” prioritising self-care and romanticising life with coffee beach walks, journaling, and cute little dates with… me!
Consistency has been my vibe—early mornings, skincare, intuitive eats, and a productive routine that sets the tone for my day. What about you?
What are you grateful for today? 🩷
I’m grateful for my routines, my amazing relationships, and a HUGE new chiropractic opportunity I’ll be starting in February!
The Big Question: What is the Perfect Posture?
Ready for some tough love? Here’s the truth:
There is no perfect posture.
Yep, you read that right! Posture isn’t about staying frozen in one “ideal” position—it’s about mobility (movement) and balance. If you remember from our last blog, your spine has exceptional memory. It adapts moulds into whatever you do most—good or bad. So instead of obsessing over perfection, let’s focus on keeping your spine happy and healthy.
Ugliest Consequence of Bad Posture
Ruin Your Outfit – Celebrity Edition
Imagine rocking a killer outfit, but all anyone notices is your slouch. Posture matters, and confidence starts with how you carry yourself!
Do you want a hunchback in your 60s?
Slouching when you sit or walk, carrying the heaviest bags, looking long hours on phone laptop. Once you develop these bad habits, (which 99% do) and you could end up with a hunchback or painful spinal issues. The earlier you start being mindful of your posture, the better.
Most extreme Consequence?
A family friend of mine, Aunty Chan, is 52. She’s someone I deeply care about, but her story is a painful reminder of what neglecting posture can do.
For years, she endured excruciating lower back pain while working a stressful office job. No one ever taught her how critical posture is or how it impacts the spine. Eventually, the pain became unbearable, and she underwent spinal surgery.
But even after the procedure, Aunty Chan’s life hasn’t been the same. For over a year now, she hasn’t been able to sleep, walk, or stand. Muscle weakness and post-surgical complications have left her bedridden, trapped in a life of regret over what could have been prevented.
A Lesson for All of Us
Bad posture, left uncorrected, can lead to surgeries, chronic pain, or life-altering conditions where walking, eating, or even sleeping becomes impossible. Don’t let it get that far—prevention is key.
Take care of your spine today. It’s the foundation of your freedom tomorrow. ❤️💔
Bad Posture Spine Go Wrong – Examples
Most common:
Scoliosis
Cause = Abnormal curvature of the spine, often genetic or uneven muscle use
How you feel? = Uneven shoulders, tightness in the back, or feeling self-conscious about appearance
Fix = Early diagnosis, chiropractic adjustments to prevent it from worsening.
Hyperlordosis
Cause = Weak core muscles, excessive sitting, or improper posture during exercise.
How you feel? = Lower back pain and discomfort when standing for long periods.
Fix = Strengthen core muscles, avoid high heels, and do corrective stretches like child’s pose or cat-cow.
Rounding Upper Back (Kyphosis)
Cause = Hunching over phones, desks, or laptops.
How you feel? = Stiffness, neck pain, or feeling shorter than you are.
Fix = Strengthen upper back muscles, practice proper desk ergonomics (science of aligning a job’s needs with workers), and yoga poses like cobra or upward dog.
Ollie’s Real, Concrete Ways to Maintain Optimal Posture
For our gorgeous girly peeps x
- Good posture is your MAX confidence booster! Carry yourself like a queen—elegance and beauty start from within.
- Stand tall, imagine a string pull-up, slight shoulder squeeze, chest up, engage core!
- Use a backpack: It’s functional and fashionable. But if you’re so girly like me and love handbags, swap sides right to left regularly to balance your load.
- 21 Days to build a habit: Remind yourself daily to walk like royalty—chin up, shoulders back, and stride with purpose.
For our dashingly charming athletic humans,
- Lift with care: Whether at the gym or doing manual work, always engage your ABS core and lift with your legs, not your back.
- Stretch post-workout: Running or lifting weights can tighten muscles. I know how much you HATE stretching. Keep your spine mobile with cat-cow or downward dog poses.
- Run club-ready posture: Maintain a neutral spine while running to avoid unnecessary strain. Finding the perfect running shoes? Go for ones with super comfy cushioning (like EVA or TPU) and durable outsoles (shoe’s bottom part) for traction (grip). Prioritise a comfortable, breathable upper material based on your arch type and running style.
Concrete steps
- Be Smart with your Work/ Study Set-Up
- Consider a Sit-stand desk, where you can either sit or stand while you work
- Chair: Use one with lumbar support. Adjust so your feet rest flat on the floor and your knees are at a 90-degree angle.
- Screen Height: Keep your monitor at eye level to avoid neck strain.
- Keyboard and Mouse: Position them so your elbows stay close, bent at ~90 degrees.
- Practice the “90-90 Rule” & Keep Moving Mobility
90-90
Keep your hips, knees, and elbows at 90-degree angles for sitting or driving.
Keep Moving
Sitting is the new smoking, people! Change your position often every 30 mins to 1 hour.—stand up, stretch, and take mini walks throughout the day. Your spine LOVES movement, and so does your dopamine levels.
- Strengthen Your Core YES those ABSS
Your core is your spine’s best friend. Add simple exercises like planks, or bridges to your routine. A strong core supports your posture and protects your back from strain.
- Visit a Chiropractor or Physical Therapist
- Regular spinal adjustments can address alignment issues and teach you the science and physiology of how to maintain good posture.
- Take up a wellness activity – Yoga, tai chi, pilates helps stretching your major muscle groups to focus on supporting your spine or major skeletal structures
- Sleep in the Right Position
- Back Sleepers: Use a pillow to support your natural curve of neck and a small cushion under your knees. (hard but trust me it can even debloat your legs into model-like, long, skinny ones)
- Side Sleepers: Place a pillow between your knees to keep your spine aligned.
- Stomach sleepers: Avoid please, it strains your neck and back.
Final Touch of Gold
There’s no such thing as perfect posture—just keep moving, strengthen your core, and be mindful of your spine every day. Your spine is your lifelong partner; treat it with love, and it’ll love you back!
That’s it for today, fam. Stay consistent, stay grateful, and keep your spine shining. 💃✨
XOXO,
Ollie
P.S. Share one thing YOU are doing for your spine this week—I’d love to hear it! 💬
