In recent times, I've come to realize the critical role proper posture plays in preventing epigastric pain. This pain, which occurs in the upper abdomen, can be quite uncomfortable and even disrupt our daily activities. By maintaining good posture, we can significantly reduce the pressure on our stomach and, consequently, prevent the development of such pain. This realization has made me more conscious about sitting and standing correctly throughout the day. I highly recommend everyone to pay close attention to their posture, as it not only helps with epigastric pain but also improves our overall well-being.
Proper Posture Made Simple
Good posture isn’t a mystery – it’s just about keeping your spine in a neutral position while you move, sit or stand. When you slouch, muscles get overworked and pain creeps in. The good news is you can change habits without buying fancy equipment.
Sitting Right at Work
Most of us spend hours glued to a screen. Start by adjusting your chair so your feet rest flat on the floor and your knees are level with hips. Your back should have support; if the chair lacks lumbar help, roll up a small towel and place it just above the small of your back.
Keep the monitor at eye level – you shouldn’t need to look down or tilt your head. An easy trick is to stack books under the screen until the top line sits about an arm’s length away and straight ahead.
When typing, elbows should stay close to a 90‑degree angle. This prevents shoulder hunching. Take a minute every hour to stand, stretch, or walk around; even short breaks reset your posture muscles.
Standing and Moving the Smart Way
Standing isn’t an excuse to lock your knees. Slightly bend them and engage core muscles – think of pulling your belly button gently toward your spine.
If you’re on your feet all day, shift weight from one foot to the other often. Wear shoes with decent arch support; flat heels or worn‑out sneakers increase strain.
When lifting objects, bend at the hips and knees, not at the waist. Keep the load close to your body and avoid twisting while you lift.
Walking with a slight forward gaze, shoulders relaxed and chin parallel to the floor helps maintain alignment without effort.
Phones are notorious posture killers – we call it “text neck.” Hold the device at chest level or use voice commands when possible. If you must look down, keep the phone close enough that your neck doesn’t tilt far.
Before bed, spend a minute doing gentle stretches: shoulder rolls, chin tucks and cat‑cow movements on hands and knees. These reset muscles for a better sleep posture.
Remember, small changes add up. Pick one habit – like adjusting your monitor height – and stick with it for a week before adding another. Your back will thank you with less ache and more energy.