Posture/placement is the position you hold your body when lying down, sitting or standing. Good posture is the proper placement of body parts that is supported by the appropriate number of muscle tension against gravity. In the absence of posture and the correct amount of muscles supporting you, you would fall to the ground.
What Is The Importance Of Good Posture?
- Good posture is critical to ensuring that we place little strain on supporting ligaments and muscles while sitting, standing and lying down. Correct posture is beneficial in the following ways:
- Contributes to healthy appearance
- Maintains joints and bones in the right position such that muscles are utilized appropriately
- Aids in reducing unusual wearing of joint surfaces which may result in arthritis
- Reduces the stress on the ligaments that hold the spine bones together
- Helps in avoiding abnormal positioning of the spine
- Help in prevention of fatigue since the muscles are utilized more efficiently thus allowing the body to use less energy
- Averts muscular pain and backache
- Prevents overuse problems and strain
Correct Posture Requirements
The Right Sitting Position
- When sited, make sure that your back is straight and your shoulders are held backward. Your buttocks are supposed to touch the back part of your chair.
- Let your legs lie flat on the floor
- Distribute your body weight uniformly across both hips
- Keep your laps bent at right angle positions, slightly above your knees. Remember that your legs should be crossed
- While at work, alter the height of your seat and the position of the computer so that you can be closer to the work station. Your elbows and arms should be rested on the chair or desk so that you can keep your shoulders in a relaxed position.
- In case you are using a chair that can be tilted, avoid twisting at the wasted while you are sited. Instead, move your entire body.
- When it is time to Stand from your sitting position, change to the front part of the chair and Stand by straightening your legs. Do not twist your waist forward. Also, consider stretching your back as soon as you stand.
- Note that you shouldn’t sit in the same position for more than thirty minutes
- When you Do not have a back support or lumbar roll, you should:
- Sit at the tip of the seat and slouch totally
- Draw your body upwards and accentuate your back curves as much as you can; Do this for a few seconds. Change positions for about ten degrees. This is an appropriate sitting position
The Right Driving Position
- Always have a back support such as a lumbar roll at your back curve. Keep your laps at the same level as your hips.
- Place the chair closer to the steering wheel so that it can support your back. However the closeness, you should make sure that the knees can bend and the legs can reach the pedals easily.
The Right lifting Position
- If you have to lift objects, avoid carrying those that are over 30 pounds.
- Before carrying a heavy object, ensure that your legs are firmly placed on the ground.
- If you are picking an item that is lower that your waist’s level, ensure that your back is straight and that your hips and laps are bent. Note that you should avoid bending forward at the waist with your laps straight.
- Stand up as near as you can to the item you intend to lift up. When carrying the object, tighten your stomach muscle and lift the object using the leg muscles. When straightening your legs, Do so in a steady motion.
- Stand upright, while avoiding twisting your waist. Constantly keep your legs forward when carrying the object.
- Do not lift heavy objects that are above your belly level.
- When carrying packages, make sure that you keep the containers adjacent to your body and with your arms bent. Your stomach muscles should be kept tight and ensure that you take small steps and walk slowly.
- When elevating an item from a high position such as a table, glide it to the tip of the bench so that it can be easier to hold it closer to the body. You may use your legs to hold the object.
- When lowering objects, place your legs in the position like you did when lifting the item up. Keep your stomach muscles tight and fold your knees and hips.
The Right Sleeping or Lying Position
- Regardless of the position you are lying in, your pillow should continually be placed under your head and not under your shoulders. The pillow should be thick enough such that it allows your head to be in a normal position.
- Your mattress should be firm enough such that it does not sag. It is advisable to place a board below the mattress so as to sustain the firmness of the mattress. Placing the mattress on the floor may also help If you Do not have a board. However, If you are used to lying on a soft mattress, changing to a hard one is not advisable. Work with what is comfortable for you.
- Your sleeping position should be one that helps you to maintain your back curve. You might want to sleep on your side especially If your mattress is shaggy.
- Always have a back support during the night to make sleeping more comfortable. You may use a towel tied at your belly or a rolled up sheet to enhance your comfort.
- When standing from the lying position, pull both laps upwards then swing your legs on the side of your bed. Sit up by pushing yourself up using your both hands and avoid bending forward at your waist.
The above advice is crucial in ensuring a healthier you. The steps above are simple and easy to follow. Thus, Do not hesitate to try them. People who have back pains will benefit more from these strategies. In case any of these activities causes you pain, discontinue the activity and instead seek advice from a physician.