As the title states, I feel as though I am developing bad posture. I know I am. I feel and see it.
I am a tall ish guy, around 6 ft 2in tall and of normal build. Not overweight, no skeletal issues, normal torso proportions. I currently drive for a living (CDL) and feel as though this has exacerbated the issue. I notice that its drooping shoulders,forward tilting too. Neck and head seem to lean forward. Kinda typical stuff I assume.
I dont care for it and want to change my posture.
Does anyone here have any tips or advice? Exercise routine?
I just want to make a positive healthy change in my life.
See if your doctor will refer you for physical therapy. I did a session for shoulder pain. It was so beneficial that I convinced my wife to get a referral.
Took care of her persistent neck pain and chronic headaches. They will give you exercises and stretches to maintain your improvements.
If you can find a way to spend 20 minutes a day doing Yoga, that will help.
They also sell specific devices that force you keep good posture.
I need to do this too. I have terrible posture and have my whole life. I did notice that it got slightly better when I was doing PT for a shoulder injury. I should get back to doing that.
PTs are the real answer.
The minimal answer is yoga or other good stretching regimens and core strengthening exercises coupled with being very posture aware.
The warning is if you don't do something about it you are in for pain and lots of it. I ignored poor posture and lack of exercise and messed up my back to a surgical intervention required level. There are braces that may help, but they are bandaids for core strengthening and stretching routines. An ounce of prevention... If I had it to do over, 30minutes a day is a very very very small price to pay and I now have to do that and more anyway so things don't get worse.
I would talk to a professional first, Doctor, Chiropractor etc. Any exercise or aftermarket bracing may turn you in the wrong direction and make it worse.
That's just me ......
Is the seat in your truck okay? Do you have it adjusted correctly?
Yoga and Chiropractor
And a therapist. Sounds like a joke, but it isn't. At your age, posture is very likely a deliberate behavior. My posture is a direct result of my self image (sucking in my beer gut).
One step is awareness, so you have that.
make little adjustments throughout your day.
get professional help, pt/chiropractor/massage/Rolfing.
It took you years to get where you are now, it won’t necessarily take years to fix, but it won’t be overnight either
A quick fix. Better back. It is a silly looking thing, pad goes around your lower back and straps around each knee. Sit in an upright chair, I do it when on the computer at my desk. It forces your lower back into alignment and after 20 minutes I feel like I am 40 again! This thing has helped when over exerting, driving too long, sleeping on a bad mattress, etc. Years ago it was on Shark Tank, I had a few scotches down and decided what the heck. Best drunk decision I ever made!
All I can say is for heavens sake do something about it NOW. I'm too damn old now, but even when I was young my mother constantly was telling me to stand up straight. A friend of mine used to call me "crook neck". Fast forward to now, I have terrible posture and I think there was something wrong with my spine. I agree a good PT can help, but that is $$$.
Join the army.
Time in uniform made me stand up straight and the habit has held for over 30 years.
But also, work on the muscles that you don't see when standing in front of a mirror. You'll see lots of dudes in the gym who work all the "mirror muscles" because they see themselves and enjoy the effect. Exercise the other side and be stronger, more balanced, and healthier. (my mom is a PT and we've discussed this several times).
KyAllroad said:
....work on the muscles that you don't see when standing in front of a mirror. You'll see lots of dudes in the gym who work all the "mirror muscles" because they see themselves and enjoy the effect. Exercise the other side and be stronger, more balanced, and healthier. (my mom is a PT and we've discussed this several times).
Ultimately, this is a fitness issue. In order for body parts to be held comfortably in the correct position, the muscles that support them need to be adequate. Lack of exercise leads to muscular atrophy leads to bad posture leads to pain, misery, and halitosis. Fight me!
Develop back, chest, shoulder and abs. Since you're doing all that, might as well do legs (and it will prevent injury).
My father drives OTH freight and I know finding a gym and parking at or even near it can be a real pain in the ass. Get a TRX: https://store.trxtraining.com/products/trx-tactical-gym?amp_device_id=undefined
It has about a billion mounting options. There's going to be plenty on a tractor trailer or rest stop. Tree, door, the hook that holds up your trailer lines, whatever.
I have one hanging from the ceiling in my bedroom and I love it. I've used it for about 6 years. Your body doesn't know or care where the weight your lifting comes from, nothing wrong with bodyweight and calisthenics.
There's a lot of full body routines on-line for TRX and bodyweight. You can probably find anything from a 20 minute to an hour workout or make your own.
Alternatively, you can pack these guys: https://powerblock.com/product/elite-series/ in your trailer and build a routine around them. I had those for a while and rue the day I sold them.
No sugar, water only for nutrition and you'll go pretty far.
Inversion tables can work miracles.
Well thank you all for the input and information. Also thanks for making me think this was a small adjustment to worrying about how big a deal this is haha. I'll check check with my doc to see if I can at least get in for some sort of evaluation and go from there.
Again , thanks for chiming in
Kettle bell core exercises, saunas, walking and yoga, used in conjunction with advice/assessment from a physical therapist. Not being overweight is a plus, but lots of sitting as a CDL driver can cause it's own host of issues.
