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Back & Posture Care
Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities. Proper posture prevents musculoskeletal sprains and strains and allows the body to carry the weight evenly over the spinal joints. Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy and helps decrease the abnormal wearing of joint surfaces that could result in arthritis, and most importantly prevents back ache and spinal pain.
To maintain correct posture a focus to strengthen the muscles around the spine regular stretches, proper sleep patterns on a supportive bed and correct lifting technique, as well as maintaining appropriate work posture, all contribute to good postural alignment.
Good posture and a good attitude let you get away with anything…
So what can you do to ensure good posture is maintained?
- Exercise regularly to keep abdominal muscles strong. This helps support the spine.
- Avoid carrying heavy items to one side (example a heavy bag worn over a shoulder).
- Always bend at the knees, not the back, and quickly drop the load if it’s too heavy.
- When standing your feet should be shoulder width apart.
- Use a lumbar roll or back support to support the lower back. Maintain an arch.
- Leave your computer screen every 20 minutes and stretch and stroll for a minute.
- Cross ankles rather than knees when sitting.
- Don’t tighten up muscles when in the straight posture. Relax into it.
- Sit with back against chair, and knees in line with your hips.
- At desk, arms should be flexed at a 70 to 90 degree angle to elbows.
- Walk tall. Think of pulling the entire body upwards towards the sky
- A supportive bed and pillow is essential for good posture