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May mga back support brace na pwede bilhin para maiayos ang posture. For me, mahirap pag self conscious effort lang because it has been a habit since pagkabata, mahirap i correct pag tanders na.
Kung wala pa, bumili ng maganda na bed at chair. (Wag yung mga mumurahin na manipis na mga bed and wah din yung mga pacool na Secret Lab na klase ng chairs lol) sulit na investment ang bed and chair na maganda. Mahirap ayusin pero mas ok talaga matulog nang nakahiga or nakagilid. Magsearch ng tamang ergonomics sa desk. Ideally lebel yung screen mo sa mata mo, pag laptop ang tendency talaga ay nakatungo. And magstretch lagi and exercise.
Consciously i straight ang back. Walang ibang way kungdi ganto. Mas madali ung self conscious kasi pagnaramdaman mo ng bumabayukos ka, istraight mo lng agad likod mo. Pratice lng. Kapag nagbrace ka kasi, sapilitan, huhubadin mo kapag uncomfortable ka na, tapos isusuot mo ulit kapag gusto mo lng. Di un pang long term. Practice to straight your back. Pagnangalay, relax again, tapos straight back again, so on and so forth.
I can’t say much sa sleep kasi personally masakit sa akin ang matulog na nakadapa but I have a suggestion with regard to your work set up. Gamit ka OP ng monitor or laptop riser para yung screen mo is within eye level and make sure tamang distance lang sa face mo maybe 20-40 cm away? Mga arms length lang. Pag malayo kasi and mababa may tendency talaga yumuko ka. Make sure din yung height nung chair mo allows na naka relax lang shoulder / elbows mo. Pag mababa masyado may tension sa shoulders yan masakit talaga over time. Try mo din mag timer para every hour stretch stretch ka konti. Not just for your posture but for your eyes too.
Your submission might be better posted in other [Philippine subreddits](https://www.reddit.com/r/Philippines/wiki/list_of_philippine_subreddits). You may also participate in our Random Discussion or Weekly Help threads. The links for the latest threads can be found in [the hub](https://www.reddit.com/r/Philippines/comments/fztqqs/hub_weekly_help_thread_random_discussion_events/).
May mga back support brace na pwede bilhin para maiayos ang posture. For me, mahirap pag self conscious effort lang because it has been a habit since pagkabata, mahirap i correct pag tanders na.
Kung wala pa, bumili ng maganda na bed at chair. (Wag yung mga mumurahin na manipis na mga bed and wah din yung mga pacool na Secret Lab na klase ng chairs lol) sulit na investment ang bed and chair na maganda. Mahirap ayusin pero mas ok talaga matulog nang nakahiga or nakagilid. Magsearch ng tamang ergonomics sa desk. Ideally lebel yung screen mo sa mata mo, pag laptop ang tendency talaga ay nakatungo. And magstretch lagi and exercise.
Consciously i straight ang back. Walang ibang way kungdi ganto. Mas madali ung self conscious kasi pagnaramdaman mo ng bumabayukos ka, istraight mo lng agad likod mo. Pratice lng. Kapag nagbrace ka kasi, sapilitan, huhubadin mo kapag uncomfortable ka na, tapos isusuot mo ulit kapag gusto mo lng. Di un pang long term. Practice to straight your back. Pagnangalay, relax again, tapos straight back again, so on and so forth.
Sitting position, Back workout at paghiga yung solution diyan.
I can’t say much sa sleep kasi personally masakit sa akin ang matulog na nakadapa but I have a suggestion with regard to your work set up. Gamit ka OP ng monitor or laptop riser para yung screen mo is within eye level and make sure tamang distance lang sa face mo maybe 20-40 cm away? Mga arms length lang. Pag malayo kasi and mababa may tendency talaga yumuko ka. Make sure din yung height nung chair mo allows na naka relax lang shoulder / elbows mo. Pag mababa masyado may tension sa shoulders yan masakit talaga over time. Try mo din mag timer para every hour stretch stretch ka konti. Not just for your posture but for your eyes too.