BODY POSTURE - GOOD POSTURE & BAD POSTURE

POSTURE
 Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down.
 

GOOD POSTURE
  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.

* Keeps bones and joints in the correct alignment so that muscles are being used properly.

* Decreases the stress on the ligaments holding the joints of the spine together.

* 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.

* Prevents the spine from becoming fixed in abnormal positions.

* Contributes to a good appearance & personality.

ABNORMAL POSTURES
Sway back
Lumbar lordosis (excessive hollowing of the lower back)
Thoracic kyphosis (excessive curving of the curvature of  upper back)
Forward head posture

 




CORRECT SITTING POSTURE

• Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
• 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.
• Distribute your body weight evenly on both hips.
• 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.
• Keep your feet flat on the floor.
• Try to avoid sitting in the same position for more than 30 minutes.
• 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.
• When sitting in a chair that rolls and pivots, don't twist at the waist while sitting. Instead, turn your whole body.
• 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 back bends.

 GOOD LYING POSTURE

It is also important to think about your posture when you are lying down, resting or sleeping.
As when you are sitting and standing, you are aiming to keep the 'spine in line' when lying down. The role of the mattress and pillows is to help support the natural curves in your spine.

• When lying on your back, try and lie symmetrically rather than with a twisted pelvis or with your legs to one side. If your legs don't naturally stay straight when you are on your back, due to spasms and tend to twist to one side, try pillow(s) under your knees to keep them in line with your spine.
• Avoid too many pillows under your head when lying on your back or side, as this can push your head up straining muscles and joints in your neck.

Ideally your pillow should only be under your head, not under the shoulder as well. The pillow should fill the gap between your head and shoulder, keeping your head in line with your spine. This creates the least amount of strain.

• Avoid lying on your front as it is impossible to keep your 'spine in line' in this position and may well cause neck pain as your head is permanently turned to one side.
• Also be careful if lying on the sofa as this potentially could put your spine under quite a lot of strain and hence cause pain after a while if you are not supported in this position.

If you want to sit with your feet up, try and support yourself as much as possible with your 'spine in line' to keep it in a good posture.
Whatever position you are in, it is always wise to change your position regularly to minimise any problems from being in one position for too long.

 DO'S & DON'T S FOR THE SPINE/BACK

* Do not bend down forward with knees straight.
* Do not lift heavy weight by bending forward without bending knees. Sit down and lift weight with   both hands and get up slowly.
* Do not slouch your back while sitting on chair, keep you back supported with back support of the chair.
* Do wear seat belt while travelling/ driving.
* Do follow the advice & precautions given by your doctor if already suffering from back/spine problem.

PROBLEMS DUE TO BAD POSTURE

Headaches / jaw pains

When you lean your head forward while seated, this may make you more likely to clench your jaw. Clenching the jaw and tightening your facial muscles can lead to headaches and jaw pain. Over time, repeated jaw clenching can contribute to tension in the temporomandibular joint, wearing it down. This effect can further contribute to other health problems from poor posture, including neck and upper back pain.

Shoulder/Back Pains 

If your bad posture comes in the form of slouching, keeping the shoulders and back hunched over can cause pain and muscle tension. The same can be true if you try to over correct your posture by pulling the shoulders backward. This can cause you to tense your muscles, creating pain and stiffness in your back. Over time, shoulder pain and bad posture can lead to conditions that leave the shoulder permanently rounded or contribute to joint degeneration in your spinal column.

Reduced Lung Function

Leaning or hunching forward too much can affect your lung capacity by as much as 30 percent, according to some studies. When your lungs do not perform as well, your tissues, including your heart and brain, do not receive as much oxygenated blood. This can lead to shortness of breath, clouded thinking, and heart and vascular disease.

Gastrointestinal Pains

Your stomach and intestines rely on movements known as peristaltic movements to push food through your intestines. Poor posture can affect peristaltic function, meaning your gastrointestinal system may not function as effectively. This is especially true if your poor posture involves leaning your head forward.

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