Posture
How good is your posture?
Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Correct neutral 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.
Good Posture: Ears, Shoulders, Hips, Knees and Ankles should all be in line.
Importance of good posture:
- Maintains bones and joints in correct alignment so that muscles are being used properly.
- Helps reduce wearing of joint surfaces that could result in Osteoarthritis.
- Reduces 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.
- Clothing fits as it should.
Correct lifting position…
- Before you lift a heavy object, make sure you have firm footing and all major joints are in line. Flexion and rotation in the spine whilst lifting can be very dangerous for your back.
- 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.
- 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.
- Keep your stomach muscles tight.
- 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 and neck, but not your shoulders, and should be a thickness that allows your head to be in a neutral position.
Tempur beds and pillows allow the spine and joints to rest in their natural positions, causing the least possible stress on muscles and nerves.
- 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 and shoulder joint.
- Select a firm mattress and box spring set that does not sag. If necessary, place a board under your mattress.
- 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.
The main point to follow is to maintain a neutral spine position, if we do this, we spread the loading across as many joints as possible.
Author: Lloyd Tilney