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Posture for a
Healthy Back
What is good posture?
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:
- Keeps bones and joints in the correct alignment
so that muscles are being used properly.
- Helps decrease the abnormal wearing of joint
surfaces that could result in arthritis.
- Decreases the stress on the ligaments holding
the joints of the spine together.
- Prevents the spine from becoming fixed in
abnormal positions.
- Prevents fatigue because muscles are being used
more efficiently, allowing the body to use less
energy.
- Prevents strain or overuse problems.
- Prevents backache and muscular pain.
- Contributes to a good appearance.
Proper posture requirements
- Good muscle flexibility
- Normal motion in the joints
- Strong postural muscles.
- A balance of muscles on both sides of the spine.
- Awareness of your own posture, plus awareness of
proper posture which leads to conscious correction.
With much practice, the correct posture for
standing, sitting, and lying down will
gradually replace your old posture.
What contributes to bad posture?
- obesity
- pregnancy
- weak muscles
- high-heeled shoes
- tight muscles; decreased flexibility
- poor work environment
- poor sitting and standing habits
Body mechanics is defined as maintaining
proper position during movement. Constant or repeated
small stresses over a long period of time can cause
faulty body mechanics and can lead to injury.
Ergonomics is the process of changing your
environment to encourage good body mechanics. This can
be accomplished by modifying a tool, work station,
counter height, task or job.
The essentials of good body mechanics include:
- Learning proper posture, lifting and carrying
techniques
- Becoming aware of your body position during all
activities
- Altering your habits, positions or your
environment to provide a safe and efficient work
area
- Practicing good body mechanics at all times, not
just when you are recovering from pain or injury
Correct standing position
- Hold your head up straight with your chin in. Do
not tilt your head forward, backward or sideways.
- Make sure your earlobes are in line with the
middle of your shoulders.
- Keep your shoulder blades back.
- Keep your chest forward.
- Keep your knees straight.
- Stretch the top of your head toward the ceiling.
- Tuck your stomach in. Do not tilt your pelvis
forward or backward.
- The arches in your feet should be supported.
- Avoid standing in the same position for a long
time.
- If possible, adjust the height of the work table
to a comfortable level.
- When standing, try to elevate one foot by
resting it on a stool or box. After several
minutes, switch your foot position.
- While working in the kitchen, open the cabinet
under the sink and rest one foot on the inside of
the cabinet. Change feet every 5 to 15 minutes.
Correct positions for stooping, squatting and
kneeling
Decide which position to use. Kneel when you have
to go down as far as a squat but need to stay that way
for awhile. For each of these positions, face the
object, keep your feet apart, tighten your stomach
muscles and lower yourself using your legs.
Correct sitting position
1. Sit up with your back straight and your shoulders
back. Your buttocks should touch the back of your chair.
2. All three normal back curves should be present
while sitting. A small, rolled-up towel or a lumbar roll
can be used to help you maintain the normal curves in
your back.
- Here's how to find a good sitting position when
you're not using a back support or lumbar roll:
--Sit at the end of your chair and slouch
completely.
--Draw yourself up and accentuate the curve of your
back as far as possible. Hold for a few seconds.
--Release the position slightly (about 10 degrees).
This is a good sitting posture.
3. Distribute your body weight evenly on both
hips.
4. Bend your knees at a right angle. Keep your
knees even with or slightly higher than your hips. (use
a foot rest or stool if necessary). Your legs should not
be crossed.
5. Keep your feet flat on the floor.
6. Try to avoid sitting in the same position for
more than 30 minutes.
7. At work, adjust your chair height and work
station so you can sit up close to your work and tilt it
up at you. Rest your elbows and arms on your chair or
desk, keeping your shoulders relaxed.
8. When sitting in a chair that rolls and pivots,
don't twist at the waist while sitting. Instead, turn
your whole body.
9. When standing up from the sitting position,
move to the front of the seat of your chair. Stand up by
straightening your legs. Avoid bending forward at your
waist. Immediately stretch your back by doing 10
standing backbends.
Correct sitting position without
lumbar support (left) and with lumbar support (right).
It is ok to assume other sitting positions for
short periods of time, but most of your sitting time
should be spent as described above so there is minimal
stress on your spine.
Correct driving position
- Use a back support (lumbar roll) at the curve of
your back. Your knees should be at the same level or
higher than your hips.
- Move the seat close to the steering wheel to
support the curve of your back. The seat should be
close enough to allow your knees to bend and your
feet to reach the pedals.
correct driving position
Correct lifting position
- If you must lift objects, do not try to lift
objects that are awkward or are heavier than 30
pounds.
- Before you lift a heavy object, make sure you
have firm footing.
- 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. Do not bend forward
at the waist with your knees straight.
- Stand with a wide stance close to the object you
are trying to pick up and keep your feet firm on the
ground. Tighten your stomach muscles and lift the
object using your leg muscles. Straighten your knees
in a steady motion. Don't jerk the object up to your
body.
- Stand completely upright without twisting.
Always move your feet forward when lifting an
object.
- If you are lifting an object from a table, slide
it to the edge to the table so that you can hold it
close to your body. Bend your knees so that you are
close to the object. Use your legs to lift the
object and come to a standing position.
- Avoid lifting heavy objects above waist level.
- Hold packages close to your body with your arms
bent. Keep your stomach muscles tight. Take small
steps and go slowly.
- To lower the object, place your feet as you did
to lift, tighten stomach muscles and bend your hips
and knees.
What is the best position for sleeping and lying
down?
No matter what position you lie in, the pillow should be
under your head, but not your shoulders, and should be a
thickness that allows your head to be in a normal
position.
- Try to sleep in a position which helps you
maintain the curve in your back (such as on your
back with a pillow under your knees or a lumbar roll
under your lower back; or on your side with your
knees slightly bent). Do not sleep on your side with
your knees drawn up to your chest. You may want to
avoid sleeping on your stomach, especially on a
saggy mattress, since this can cause back strain and
can be uncomfortable for your neck.
- Select a firm mattress and box spring set that
does not sag. If necessary, place a board under your
mattress. You can also place the mattress on the
floor temporarily if necessary. If you've always
slept on a soft surface, it may be more painful to
change to a hard surface. Try to do what's most
comfortable for you.
- Try using a back support (lumbar support) at
night to make you more comfortable. A rolled sheet
or towel tied around your waist may be helpful.
- When standing up from the lying position, turn
on your side, draw up both knees and swing your legs
on the side of the bed. Sit up by pushing yourself
up with your hands. Avoid bending forward at your
waist.
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