A holistic approach to pediatric care in Frisco and Plano, Texas

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Posture is essential for healthy life & attractive looks. Bad posture is typically caused by worn out shoes, sitting on a chair which is too high or too low, feelings of stress and anxiety, obesity, hunching over to get closer to the computer screen, genetics, accidents or injuries, a mattress that doesn’t support the back, foot problems, low self-esteem or poor waist support during sitting. Here is how to improve your posture.


  • Keep your head straight without tilting it down or up.
  • Make sure your shoulders don’t fall forward and make sure they remain loose and not tense.
  • Make sure your knees are lower than your thighs and avoid crossing your legs (this also damages the blood flow in your legs).
  • Keep your feet flat on the floor and avoid pushing them under your chair.
  • Don’t try to keep your back flat as you sit – let the chair you sit on support your back.
  • Avoid working in front of the computer screen without proper arm-support. The most important thing is to provide wrist support, so you can purchase support pads for your keyboard or mouse.


  • Keep your back and shoulders aligned and don’t try to push your chest forward – keep it perpendicular to the ground.
  • Bend your knees slightly to reduce pressure on your hips and back.
  • Wear shoes that provide appropriate support for your feet, knees, and back. Don’t wear high heels if you know you’ll have to stand for a long time with them on.
  • Don’t stand in the same position for too long. Move your body every few minutes and move your weight around.


  • Keep your chin parallel to the ground and avoid hunching your shoulders and looking down at your feet. Instead, just look straight.
  • Keep your stomach and buttocks aligned with the rest of your body.
  • At each step, touch the ground first with the heel, and only with your toes. Don’t drag your feet on the floor.


  • Keep your head up and look forward, not down at your feet.
  • Avoid bending your shoulders or waist and keep your hands relaxed and your elbows flexed at 90 degrees.
  • Do not lift your knees too high. Run in a way that feels natural to you, and not in a way that you feel will improve the use of your leg muscles.
  • At each step, touch the ground first with the middle part of the foot, and only then put your toes down.


  • Change to a hard mattress that provides support for your back.
  • Use as few pillows as possible, avoiding a pile of pillows that cause the neck to bend unnaturally.
  • Stretch before bedtime to soothe stressed muscles that may affect your sleeping position.
  • Do not sleep on your stomach, as this may put pressure on your spine. Instead, sleep on your side with a pillow between your legs or on your back with a pillow under your knees. Doing this will support your hips and keep them in line with your spine.

Author: txnaturalpediatrics

By training, I am a American Board Certified Pediatrician. But in my younger years I grew up with natural alternatives. As a mom I have tried to incorporate both for my kids and it has worked wonders. And finally, as I am studying natural & alternative medicines, I realize the beauty and wisdom of living closer to earth. Hence in my practice I integrate both...for acute ailments I follow American Academy of Pediatrics recommendation but for simple and/or chronic conditions I prefer natural alternatives. In western training we were raised to think that "health is the absence of symptoms and problems". But eastern sensibilities has educated me that "Health is state that allows one to use the full capabilities of their body, mind and intellect. Therefore, healthy living is a balanced state of well being: physically, mentally, socially and spiritually." This implies that healing is not a "one-pill-fits-all", but a personalized experience.

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