Posture is defined as the position in which you carry your body while standing, sitting or lying down, states the American Chiropractic Association. Poor posture can come from many activities, such as looking at a computer, sitting in an office chair, driving, standing for long periods of time and sleeping, notes the Spine Health site. Poor posture can cause back pain and damage to the spine. However, practicing healthy posture can yield multiple benefits, including the prevention of muscle strain and pain, reduced muscle fatigue and reduced risk of injury. To initiate poor posture into your daily routine, take heed of good posture tips.
Tips for Sitting
To sit properly, keep your feet flat on the floor or footrest, with your thighs parallel to the floor and your knees and hips at the same level, notes the Life Tools for Women site. Relax your shoulders and keep your forearms parallel to the ground, adds the American Chiropractic Association. The site also recommends you don't lean back, as this stresses your neck and your back muscles.
Tips for Standing
For standing, keep your weight primarily on the balls of your feet, suggests the American Chiropractic Association. In addition, the site recommends you keep your feet a shoulder-width apart and your knees slightly bent. Keep your arms loose and hanging naturally at your sides. Also, keep your head level by ensuring your earlobes are in line with your shoulders, notes the site. Lastly, keep your shoulders pulled backward and stand straight.
Tips for Sleeping
For proper sleeping posture, ensure that your mattress is firm, as this keeps your spine aligned, notes Spineuniverse.com. In addition, try to sleep on your side or back instead of your stomach. When snoozing on your back, however, place a pillow underneath your knees; this will ease stress on the lower back, notes the site. If on your side, keep your knees slightly bent to ensure proper spine alignment. Lastly, the site recommends you use a pillow that keeps your head aligned with the rest of your body.
Tips for Accessories
For purses, briefcases or bags, Spineuniverse.com recommends you carry items only required for that particular day. In addition, purchase a tote that has long, wide padded straps. If long enough, wrap the long strap around your neck so that the strap is located on the opposite side of the bag. This keeps from all weight being located on one side of your body, which can cause neck, back and shoulder pain. The strap on the opposite side distributes the weight more evenly. Overall, keep the weight of the accessory at a maximum 15 percent of your total body weight.
Tips for Positions
Staying in the same position for long periods of time will increase the likelihood for slouching, which will cause extra stress on the neck and back, states the Spine Health site. Thus, changing positions frequently allows you to maintain comfortable yet supportive posture. For instance, take a two-minute break from a half hour of your current position. Take this time to stretch or walk and then move into a different position.
Considerations
Multiple factors can also contribute to poor posture, including pregnancy, obesity, stress and high-heeled shoes. Thus, some of your postural problems may require more life alterations, such as weight loss and stress reduction. Consult your physician for recommendations on how to initiate these alterations to ensure the more effective postural changes.
