Quite a number of people understand the importance and necessity of good posture. Proper posture suggests that your body assumes a position that minimizes stress on your joints. This reduces the strain on the ligaments and muscles that support the spine. Good posture is important not just when you are standing but also when you sit, bend, and lie down. Here is a guide to help you start good posture habits.

 

What defines posture?

A position in which you hold your body while sitting, standing, or lying down. You assume a good posture when there is correct alignment of your body parts with support by the right amount of muscle tension against gravity. You can inculcate the habit to let your body stand, walk, sit and lie in positions where least strain is placed.

Right sitting position

Sitting in a correct position all day can be difficult especially if you have an office job. Too busy and tired, we allow our bodies to lean forward and hunch. While sitting, it is important to keep your back straight and prevent your shoulders from rolling forward. Feet flat to the ground, head straight and upright, legs are parallel to the floor and elbow sitting at a 90 degree angle. Crossing your legs may actually worsen any pain. Make sure the height of the chair is adjusted so that your knees bend at a natural 90 degree angle.

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Right standing position

  • It is important to maintain good posture while standing.
  • Try to keep your weight on the balls of your feet, your knees slightly bent, and feet positioned about shoulder-width apart.
  • Your arms should hang naturally at your sides.
  • Your legs should be straight but not locked.
  • Push your feet into the floor and lengthen your spine.
  • Your head, shoulders, hips and knees should line up.

Right position for sleeping and lying down

  • Avoid lying down on your back with your head bent on a large angle of a pillow, this puts undue stress on your neck and shoulders. Instead, prop some pillows behind your back for some support, bend your leg and put a pillow under your knees.
  • Use a firm mattress that does not sag. It might be necessary to place a board under your mattress.
  • Turning on your side before standing up from a lying position is good for you. Both knees are drawn up and you can eventually sit up by pushing yourself with the hands.

Right Lifting position

PreventIon of injury while lifting is achieved by reducing sprain on your spine.

  • To lift heavy objects, maintain an upright posture, bend the knees and hips tightening the abdominal muscles to lift heavy objects.
  • If you want to pick up an object that is lower than the level of your waist, keep your back straight and bend at your knees and hips. Avoid bending forward at the waist with your knees straight.

Right driving position

Most driving seat in vehicles can be challenging as it’s moulded in a way that can make it impossible to sit straight.

  • You can place a lumbar pillow at the low back for comfort.
  • You shouldn’t sit close to the steering wheel so that the arms can move easily and not compress the shoulders together, also allow your knees to bend and feet reach the pedals.

 

Signs of Poor Posture

  • Shoulders are tense and slouched forward
  • Ears, shoulders and hips are out of line with each other
  • Your buttocks and lower back do not touch the back of the chair
  • The computer screen is too far below eye level
  • Frequent complaint of backache.

 

About Dr Habeeb Ali Tunde

Dr. Habeeb Ali Tunde provides the most effective treatments to patients by integrating both conventional and alternative medicine that address all aspects of pain and wellness.

Read more

Follow Dr Habeeb Tunde Ali

Facebook – Dr. Habeeb Ali

Twitter – Dr. Habeeb Ali

YouTube: Dr Habeeb Ali

Website: Dr. Habeeb Tunde Ali

Mentioned on Tribune Online News – Dr. Habeeb Tunde Ali