Is your bad posture leading to body pains? Quick posture tips to follow!
Our spine has natural curves that form an S-shape. The spine works like a spring to absorb shock, maintain balance, and to facilitate the full range of motion. The spine is surrounded by muscle groups which provide the stability to spine for performing physical activities such as standing straight, bending forward, lifting objects etc. The way we engage the spine and surrounding muscle groups in day to day activities defines the posture of our body.
Posture
In simple words, posture is the body ‘position’ during sleeping, standing walking or carrying your body all the time doing any activity throughout.
Of course posture differs from body to body, person to person. While it depends on the body measures like weight and height, it is also related to lifestyle and emotional health to some extent.
A bad posture leads to different types of physical disturbances and results into conditions like:
- Neck pain
- Shoulder pain or stiffness
- Back pain
- Knee pain
What all you need to have a good posture:
- Flexible muscles
- Normal range of motion in joints
- Strong postural muscles
- A balance of muscles on both sides of the spine
- Own posture awareness
How to achieve it
- Awareness: Awareness of proper posture leads to conscious correction. With much practice, the correct posture for standing, sitting, and lying down will gradually replace your bad posture and maintain the spine curves.
- Regular exercise: Make exercise a part of your daily routine.
- Body stretching: Do full body stretching 2–3 times a week (Zyla stretching tips)
A snapshot of correct posture
1. Sitting on a chair
Watching TV, working on your computer or laptop. reading the newspaper? Watch your posture!
Sit upright with shoulder relaxed and body weight evenly distributed on both hips. Chin should be aligned with the chest and lower back should be supported without any gap (check your chair if it has lower back support, if not use a soft cushion to fill the gap while sitting). Of course maintaining the curve is important. Knees should be at 90 degree position and feet flat on floor.
While working on a laptop, take care about your shoulder. It should not be elevated while working on the keyboard. Keep your elbows flexed to 90 degrees, knees bent to 90 degrees, feet flat on floor or supported with stool if possible.
2. While driving a car
Same as sitting on a chair, maintain your posture. Note your knees should be flexed at 90 degrees and thighs parallel to floor. Ensure that your thighs are not inclining upwards as that will lead to leg pain overtime.
3. Lifting any object
Never lift anything light or heavy with your legs straight. Always bend your knees when lifting something. Keep the weight close to your body. This way the work is done by bigger muscles of your leg and not the smaller muscles of back.
4. Tying shoes
Keep away from bending too far downwards. Place your foot on your opposite knee while tying shoes. Or put your foot on a stool or bench when tying the shoes.
5. Sleeping position
a. Straight sleeping: When lying on your back, a pillow support should be utilized under the knees. For pillow under the head, remember a pillow should support the neck not the head.
b. Side Lying sleeping: Place the pillow support between the knees with another pillow support at the lumbar spine and a third pillow supporting the neck and head. The lumbar support pillow is only necessary if there is a gap between the bed and the waist.
Now that you have understood the complete science of maintaining good posture, it’s time to assess yourself and get your posture right and say goodbye to sore muscles! Good luck!
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