good postures

Good posture can root out your back pain!

Correct posture is a simple but very important way to keep the many intricate structures in the back and spine healthy. It is much more than cosmetic—good posture and back support are critical to reducing the incidence and levels of back pain and neck pain. Back support is especially important for patients who spend many hours sitting in an office chair or standing throughout the day.

What problems are caused by poor back support and posture?

Not maintaining good posture and adequate back support can add strain to muscles and put stress on the spine. Over time, the stress of poor posture can change the anatomical characteristics of the spine, leading to the possibility of constricted nerves, as well as problems with muscles, discs and joints. All of these can be major contributors to back and neck pain, headaches and fatigue.

How to identify good posture?

Basically, having correct posture means keeping each part of the body in alignment with the neighboring parts. Proper posture keeps all parts balanced and supported. With appropriate posture (when standing) it should be possible to draw a straight line from the earlobe, through the shoulder, hip, knee, and into the middle of the ankle. When moving from one position to another, the ideal situation is that one’s posture is adjusted smoothly and fluidly.

What are examples of bad postures?

The following are examples of common behavior and poor ergonomics that need correction to attain good posture and back support:

· Slouching with the shoulders hunched forward

· Lordosis (also called "swayback"), which is too large of an inward curve in the lower back

· Carrying something heavy on one side of the body

· Tucking a telephone receiver between the neck and shoulder

· Wearing high-heeled shoes or clothes that are too tight

· Keeping the head held too high or looking down too much

· Sleeping with a mattress or pillow that doesn't provide proper back support, or in a position that compromises posture

· Undertaking strenuous gym workout without proper guidance

Avoid these bad postures while sitting in an office chair
The following bad habits are especially common when sitting in an office chair for long periods of time.

· Slumping forward too much while sitting in an office chair

· Absence of a proper lumbar back support in your chair

· Sliding forward on the seat of the office chair

Just try out these to improve your 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.

· 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

· 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

· 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

And what about standing?

· Stand with weight mostly on the balls of the feet, not on the heels

· Keep feet slightly apart, about shoulder-width

· Let arms hang naturally down the sides of the body

· Avoid locking the knees

· Be sure the head is square on top of the neck and spine, not pushed out forward

· Stand straight and tall, with shoulders upright

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. Many people find treatments and activities such as massage therapy, yoga, tai chi or other regular exercise routines help in curing backahes.

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