Back Care Healthy Living

13 Better Posture Tips At Work - In The Car - At Home

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What Is Good Posture?

Good posture is the way you hold your body while standing, sitting, or performing tasks like lifting, bending, or pulling. It is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Poor posture can eventually misalign and injure your spine and cause other back-related health problems.

Why Good Posture Can Help Free You From Back Pain

Good posture helps you to perform the movement that places the least amount of strain on supporting muscles and ligaments. According to the American Chiropractic Association, correct posture:

  • Helps us keep bones and joints in correct alignment so that our muscles are used correctly, decreasing the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain.
  • Reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury.
  • Allows muscles to work more efficiently, allowing the body to use less energy and, therefore, preventing muscle fatigue.
  • Helps prevent muscle strain, overuse disorders, and even back and muscular pain.

Poor posture can lead to excessive strain on our postural muscles and may even cause them to relax, which is why some people hunch forward at the waist when sitting or driving for prolonged periods. This makes postural muscles more prone to injury and you more susceptible to back pain.

Posture Factors That Contribute To Back Pain Include:

  • Stress (rolled shoulders and slouching)
  • Obesity (weight pulling your body forward)
  • Pregnancy
  • Weak postural muscles (weak core)
  • Abnormally tight muscles (lack of movement)
  • High-heeled shoes
  • Ergonomically unfriendly work environment
  • Prolonged sitting, slouching in chairs

13 Better Posture Tips: – At Work – In The Car – At Home

At Work

  • Customize your workstation to your body and tasks. A monitor should be at eye-level, arms should rest comfortably at 45-degree angles, and your feet should be flat on the floor.
  • Change positions frequently.
  • Move efficiently, standing once every 30 minutes.
  • Arch your back frequently, pressing your shoulder blades together.
  • Sit on a stability to activate your core and thus strengthen your muscles while maintaining correct posture.

In the Car

  • Adjust your seat height and distance so that your knees are bent slightly and your back is supported. Recline your seat to reduce and back pain.
  • Use a lumbar support device support the natural curve in your low back if your seat doesn’t have built-in support. You can also place rolled towels to support your lower back.
  • Take frequent breaks on long drives (once each hour). Park the car, take a short walk and do a few back, neck and leg stretches.

At Home

  • Vacuum stand upright and move with the vacuum.
  • Stand upright when sweeping and mopping. Keep arms close to the body and don’t twist, but instead, adjust your stance.
  • Use a small stool to sit when cleaning bathtubs, toilets, and baseboards. Use your whole body by bending hips, knees and ankles when lifting objects and children. Do not twist!
  • Sit up when texting or reading with your device or book at eye level. Bending at the neck to read at 45-degree angles can place up to 60 pounds of weight on your cervical spine.
  • Use a hands-free device instead of holder to your ear

 

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