6 Tips to Improve your Posture (from The American Migraine Foundation)

1.   Focus on your sitting posture

Whether you’re working from an office or your bedroom, good posture is important. It’s especially important for people with migraine because research shows they tend to have more neck dysfunction than the general population.

For better sitting posture, sit with your head and neck upright in a neutral position. Rest your feet flat on the floor (or supported by a foot rest) and avoid sitting on your feet or crossing your legs. Keep your arms and elbows close to your body, use an arm rest for support if available and keep your wrists in a neutral position. Sit with your buttocks fully back in your chair and with your back supported. Try placing a small rolled towel behind your lower back to decrease the space between the chair and your back.

2.   Try a recovery pose

One way to reduce tension and physical stress when you feel a headache coming on is to try a recovery pose. To do a recovery pose, lie on your back with your knees bent and gently clasp your hands together behind your head and neck. Allow your elbows to relax toward the floor until there is a slight, comfortable stretching sensation. Focus on your breathing and relax; this should not feel painful. Hold for 1-2 minutes (as long as it is comfortable), lifting elbows for a break as needed. Repeat. This should not be irritating or heighten your headache. Stop if that occurs.

3.   Have a dedicated work space

Virtual learning or working from home allows you to create a personalised workstation to suit your needs. Rather than tuning into virtual meetings from the comfort of your bed or couch, consider a more traditional set up with a table or desk and a chair. Position your laptop or monitor at or slightly below eye level. When using books or smaller electronic devices, try to bring the book or device to eye level. Consider using support devices like cases or stands when possible. Make sure your frequently used items are within easy reach. Incorporating these clinical recommendations into your work space can have a positive effect on headaches by improving posture and reducing neck pain.

4.   Take short breaks throughout the day

Schedule timed breaks throughout the day. During these breaks, you can work on stretching exercises to help with proper posture, go for a short walk around your neighborhood, or take a full lunch hour to be away from your desk. Even just standing up for a bit can help. Not only will regular breaks help your neck and spine, they’ll help you return to your school or workday feeling refreshed and energised.

5.   Increase activity to make up for more time sitting

Exercise can promote improved posture by strengthening your muscles and reducing tension. Being active can also relieve stress and improve sleep. Whenever starting new exercises, start slow, gradually incorporating new and increasing your exercises. Meditation, yoga and aerobic exercise are excellent options. Adding these to your regular routine can help manage your migraine disease. There are multiple benefits of physical activity for migraine management.
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6.   Get a good night’s sleep

Posture practice to deal with migraine isn’t limited to the work or school day. Set yourself up for a day of success by focusing on your sleep. Consider sleeping on your side and avoid sleeping on your stomach, as it puts added pressure on the spine. Use pillows to support your head and neck for added comfort. Ultimately, your sleeping posture should support a neutral spine position including the head, neck, upper, and low back. ​

Forward head posture occurs when the neck slants forward, placing the head further in front of the shoulders rather than directly above. This head position can lead to several problems:

• Increased stress on the cervical spine. As the head is held forward in poor posture, the cervical spine must support increasing amounts of weight. One rule of thumb is that for every inch that the head is held forward in poor posture, an additional 10 pounds of weight is felt on the cervical spine. So if the average head weighs between 10 and 12 pounds, just 1 or 2 inches of forward head posture can double or triple the load on the cervical spine.
• Hyperflexion and hyperextension. The lower cervical spine goes into hyperflexion with the vertebrae tilting too far forward. The upper cervical spine, however, does the opposite and goes into hyperextension as the brain automatically keeps the head up so the eyes can look straight ahead. This change in the cervical spine’s curve lengthens the spinal canal distance from the base of the skull to the base of the neck, causing the spinal cord and nearby nerve roots to become stretched.
• Muscle overload. Some muscles in the neck and upper back must work hard to counterbalance the pull of gravity on the forward head. As a result, muscles become more susceptible to painful strains and spasms.
• Hunched upper back. Forward head posture is often accompanied by forward shoulders and a rounded upper back, which can lead to more pain in the neck, upper back or shoulders.

The longer that poor posture is continued, such as being hunched over a computer or slouching on the couch, the more likely that neck pain, stiffness, and other symptoms may develop.

Long-Term Effects of Forward Head Posture:

Over time, forward head posture can put increasing amounts of stress on the neck and other areas of the body. Some long-term effects of forward head posture can include:
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• Muscle imbalances. Some muscles in the neck, upper back, shoulders, and chest can become shortened and tight, whereas others can become stretched and weak.
• Elevated risk for spinal degeneration. Extra stress on the cervical spine’s discs, facet joints, and vertebrae may increase the risk for or worsen degenerative spine issues, such as cervical degenerative disc disease and cervical osteoarthritis.
• Reduced mobility. With increased stiffness in the muscles and/or joints, the neck’s range of motion is decreased.

In a medically reviewed article from 2021, the website WebMD has listed commonly accepted benefits of having better posture. These are listed below. It also notes...
"Our modern lifestyles may contribute to poor posture. Looking down at our phones or sitting at a desk for several hours a day working on a computer changes the way we hold ourselves. You may notice that you are slumped forward when performing these activities, rather than sitting or standing up straight."

Benefits of Good Posture

Good posture isn’t just about how you present yourself. Having poor posture can actually affect your physical and mental health.
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1. Better mood and energy. 
One of the best benefits of good posture is the way that you feel about yourself. Improving your posture can help you stay focused and more energized throughout the day. This can help improve your mood too.
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Research also suggests that good posture can lead to more self-confidence. When you carry yourself well and feel good about yourself, you’re less likely to experience depressive thoughts. This can give you more self-esteem and a better feeling of pride and confidence in yourself.

​2. Bone, joint, and muscle health.
As mentioned, your posture depends on your muscles and bones. When you align your spine correctly, you put less stress on your joints and bones. This can lead to less overall pain or reduced chances of developing problems like osteoarthritis.
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Even though there are tons of exercises out there to help you improve your core muscle strength, doctors say that practicing proper posture is one of the best ways to help tone this muscle group.
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3. Better breathing and fewer headaches.
When you sit or stand up straight with your shoulders back, you’ll find that it’s easier to breathe. There’s more room to open up your chest for deeper breaths. Practicing poor posture, such as when you’re slouching over, can cause tension in your shoulders and neck. This can lead to headaches in your forehead or the back of your skull.
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4. Improved spine and neck health.
By practicing proper posture, you help reduce the risk of back and neck pain. Slouching or hunching at a desk can affect the way your spine grows. Back pain is actually one of the most common reasons why people miss work. If your job requires you to stand for long periods of time, standing properly can help you fight back against fatigue and leg pain or cramps.

​For most of us, screen time and sitting go hand in hand and both are only increasing as our lives move more online. While short periods in any posture aren't harmful, a lack of movement combined with long periods spent in hunched positions can lead to spinal pain, headaches, shoulder pain and more. If you're needing to spend more time in front of a screen, here are a few tips that can help you to keep flexible and avoid pain. 

1. Don't be a slouch
It adds to the stress on your spine. That puts a strain on the bones, muscles, and joints you need to hold your neck and back in place. But poor posture isn't just bad for your back. A constant slump compressess your internal organs and makes it harder for your lungs and digestive system to work. Over time, that’ll make it hard to digest food or get enough air when you breathe.

2. Straighten up
​A good path to better posture is to focus on standing tall. You'll feel better and look better. Pretend you’re standing against a wall to measure your height. Hold your head straight and tuck in your chin. Your ears should be over the middle of your shoulders. Stand with your shoulders back, knees straight, and belly tucked in. Straighten up so you feel like your head stretches toward the sky.

3. Don't slump at your desk
It's comfortable to slouch, but it’s a posture no-no. Instead, sit all the way back in your chair. Place a small, rolled-up towel or lumbar cushion behind your lower back to protect your spine's natural curve. Bend your knees at a right angle and keep your feet flat on the floor.

4. Beware of "tech neck"
On your smartphone a lot? Take a minute to stretch your neck. When you tilt your head down to check messages it really strains your spine. Over the course of a day (or a year!) that can have a big effect. To mix it up, lift the phone up and move your eyes more, not just your head down all the time. 

5. Driving posture counts too
Again, it's might be comfortable to recline during a long drive, but it isn’t great for your posture. Instead, consider sitting more upright. THave your your knees slightly bent, they should be at hip level or a little above. It's also good to put a pillow or rolled-up towel behind your lower back for support. 

6. Save your high heels for special nights out
They might look good, but they’re not good for you. High heeled shoes tilt your pelvis forward, which over-arches your lower back. That can put pressure on spinal joints and nerves, which can cause back pain. They also put more weight through your knees. Choose a lower heel for daily wear.

7. Sleep in a better alignment
We spend a lot of hours in bed. Choose a firm mattress that helps hold your spine's natural shape. If you're a side sleeper, bend your knees slightly but don't hug them. Your pillow height should keep your head so it's level with your spine. Back sleepers should avoid big pillows and opt for a smaller one.

8. Exercise and keep your weight down
Too much belly weight puts added stress on your back by pulling your pelvis forward. You also need strong muscles to support your spine. A well-designed workout plan will keep your body and spine in good shape, and that's  really important. Keep your nutrition good too.

Forward head posture (FHP) occurs when a person is leaning their head forward, out of neutral alignment with their spine. When the alignment of the head is off, it can cause a variety of problems, including stiffness in the neck, pain, and balance issues.

The National Academy of Sports Medicine (NASM) define FHP as holding the head out, in front of its natural position over the cervical spine. A person with FHP also typically tilts their head back in order to look forward. This posture puts a strain on the muscles and bones of the neck. It can also lead to muscle imbalances, as some muscles support more of the load than others. According to a 2014 study, the forward position of the head puts increasing amounts of weight pressure on the spine.

People often associate FHP with using electronic devices for a long time, such as mobile phones or computers. However, any activity that causes a person to lean their head forward for a prolonged period of time can lead to chronic FHP.
Some other potential causes of FHP include:

• slouching
• sleeping with the head raised
• carrying a heavy backpack or purse
• driving with a hunched back
• sewing
• reading in bed
• whiplash or other injuries to the spine
• weakness in the muscles of the upper back
• arthritis and bone degeneration

Prevention
If a person sits at a desk for long periods of time, they should focus on maintaining proper posture. This includes:

• adjusting the chair to support the lower back
• ensuring that the knees are a bit lower than the hips
• placing the feet flat on the floor
• positioning the screen at eye level
• ensuring the keyboard is straight out in front and leaving a space of 10-15 centimetres on the desk to rest the wrists
• keeping the mouse nearby and using a mouse mat with a wrist pad
• ensuring objects are within easy reach
• taking breaks regularly

Given that FHP results in a combination of some tight muscles groups, along with some underacyive, or weak muscles, the best corrective or prevntative program you can do is a series of stretching and strengthening exercises. This will help to correct your muscle imbalances around your neck, shoulders and upper back, which will then make it much easier for you to stay in a better alignment, or posture.

​For more specific information on which exercises are best for you, and indeed whether you actually have FHP, it's best to contact your posture specialist or physiotherapist.

We all know that good posture is an important part of being healthy, but it's something you often put off until later, like so many other aspects of our own self-care. You may not realise however, all of the ways in which having better body alignment can impact your life. Here are just a few changes that you can expect when you do get around to  working on your posture...

1. You feel more energetic:
"Standing with optimal posture allows your diaphragm to work more efficiently, which can make breathing easier and less labored," says Alynn Dukart, certified strength and conditioning specialist and wellness physical therapist at the Mayo Clinic Healthy Living Program. A forward, rounded posture (say, from hunching over your laptop) restricts the expansion of your rib cage as you breathe, compresses your diaphragm, and can even decrease lung capacity, making breathing more difficult. Efficient breathing, on the other hand, regulates the flow of oxygen and carbon dioxide throughout your body and keeps you energised.

2. You're less likely to experience headaches:
If you do suffer with headaches, your posture could be to blame. Tension headaches are most often caused by a tight neck, upper back, and jaw muscles, all of which are made worse by forward head and rounded shoulders posture. Over time, if the muscle tightness persists, trigger points and stiff upper cervical (neck) jointss can develop, causing radiating pain into your head. Being more mindful of your body alignment, combined with a regular, simple routine of stretching and strengthening your muscle groups, can reverse all of these effects.

3. There is less strain on your joints:
Bad posture is bad news for your joints. Put simply, our bodies are deigned to be "stacked" or aligned in a certain way. When this isn't happening, our muscles and joints are subjected to stresses that they aren't designed for.  "Tech neck", or forward head posture for example, places significant stress on your shoulder and neck joints and surrounding muscles, which can lead to pain and headaches. Research has repeatedly shown that for every inch of forward head posture, the weight of the head on the spine increses by 10 pounds. Another common thing we see is anterior pelvic tilt, which compresses your lumbar spine and can lead to back and hip pain.

4. You will feel less stressed:
Yes, really! A study from the University of Auckland found that sitting up straight can be used as a coping mechanism against stress. Participants were randomly assigned to two groups and asked to complete a stress-inducing task. The first group completed the task in an upright position, while the second group did so while being in a slouched posture. After the task was over, participants who used good posture reported feeling "more enthusiastic, excited, and strong." Meanwhile, slouched participants reported feeling more "fearful, hostile, nervous, quiet, still, passive, dull, sleepy, and sluggish." Researchers suspect that sitting up straight can stimulate physiological arousal such as a increase in blood pressure, and trigger a coping response to stress. When your body isn't aligned properly, it appears to alter your hormones and nervous system function, which then alters your mood.