Improve your Posture now!
As already discussed, for correction of poor posture it is important to determine where improvement is needed, such as when sitting in an office chair. Next, patients must work on changing daily habits to correct those areas. This effort will improve back support and over time help decrease back pain and neck pain. It will take some effort and perseverance, and will seem a little unnatural at first. It is typical to feel uncomfortable, and even feel a little taller, but over time the new posture will seem natural and more comfortable.
Following are some guidelines of how to achieve good posture and ergonomics in the workplace and other situations.
Sitting Posture for Office Chairs
Be sure the back is aligned against the back of the office chair. Avoid slouching or leaning forward, especially when tired from sitting in the office chair for long periods
For long term sitting, such as in an office chair, be sure the chair is ergonomically designed to properly support the back and that it is a custom fit
When sitting on an office chair at a desk, arms should be flexed at a 75 to 90 degree angle at the elbows. If this is not the case, the office chair should be adjusted accordingly.
Knees should be even with the hips, or slightly higher when sitting in the office chair
Keep both feet flat on the floor. If there’s a problem with feet reaching the floor comfortably, a footrest can be used along with the office chair.
Sit in the office chair with shoulders straight
Don’t sit in one place for too long, even in ergonomic office chairs that have good back support. Get up and walk around and stretch as needed.
Standing Posture
Stand with weight mostly on the balls of the feet, not with weight on the heels
Keep feet slightly apart, about shoulder-width
Let arms hang naturally down the sides of the body
Avoid locking the knees
Tuck the chin in a little to keep the head level
Be sure the head is square on top of the neck and spine, not pushed out forward
Stand straight and tall, with shoulders upright
If standing for a long period of time, shift weight from one foot to the other, or rock from heels to toes.
Stand against a wall with shoulders and bottom touching wall. In this position, the back of the head should also touch the wall – if it does not, the head is carried to far forward (anterior head carriage).
Walking Posture
Keep the head up and eyes looking straight ahead
Avoid pushing the head forward
Keep shoulders properly aligned with the rest of the body
Driving Posture
Sit with the back firmly against the seat for proper back support
The seat should be a proper distance from the pedals and steering wheel to avoid leaning forward or reaching
The headrest should support the middle of the head to keep it upright. Tilt the headrest forward if possible to make sure that the head-to-headrest distance is not more than four inches.
Posture and Ergonomics While Lifting and Carrying
Always bend at the knees, not the waist
Use the large leg and stomach muscles for lifting, not the lower back
If necessary, get a supportive belt to help maintain good posture while lifting
When carrying what a heavy or large object, keep it close to the chest
If carrying something with one arm, switch arms frequently
When carrying a backpack or purse, keep it as light as possible, and balance the weight on both sides as much as possible, or alternate from side to side
When carrying a backpack, avoid leaning forward or rounding the shoulders. If the weight feels like too much, consider using a rolling backpack with wheels.
Sleeping Posture with Mattresses and Pillows
A relatively firm mattress is generally best for proper back support, although individual preference is very important
Sleeping on the side or back is usually more comfortable for the back than sleeping on the stomach
Use a pillow to provide proper support and alignment for the head and shoulders
Consider putting a rolled-up towel under the neck and a pillow under the knees to better support the spine
If sleeping on the side, a relatively flat pillow placed between the legs will help keep the spine aligned and straight.
It is important to note that an overall cause of bad posture is tense muscles, which will pull the body out of alignment. There are a number of specific exercises that will help stretch and relax the major back muscles. Some people find that meditation or other forms of mental relaxation are effective in helping relax the back muscles. And many people find treatments and activities such as massage therapy, yoga, tai chi or other regular exercise routines, or treatments such as chiropractic or osteopathic manipulation, etc. to be helpful with both muscle relaxation and posture awareness and improvement.
Visit Russian Kettlebells and GoFit Kettlebells for a comprehensive guide on correcting your posture.
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