It is important to maintain good posture to avoid health problems. This includes having good posture when sitting, standing or sleeping. When sitting, it is important to sit upright with the back straight and shoulders back. You should avoid sitting on the front edge of the chair. You should sit back against a lumbar support to help maintain the curve in the low back.
You should also sit with your head back keeping it over your shoulders to help maintain the normal curve that should exist in the neck. Distribute your body weight evenly over both hips. Keep your hips and knees at 90 degrees and avoid crossing your legs. You should keep your feet flat on the floor. Avoid sitting for prolonged periods of time. Get up and move around at least every 30 minutes.
It also helps to stretch and walk around. Adjust the height of the chair so that you can sit up close to the desk or table. This helps to avoid leaning forward which can cause misaligned bones of the spine. Rest your arms and elbows on the chair and keep the shoulders relaxed.
You should avoid lifting heavy or awkward objects by yourself. As a general rule, avoid lifting objects that are more than 30 pounds. If you are lifting, make sure that you plant both feet firmly on the ground. If the object is lower than your waist, maintain the arch in your back and avoid bending at the waist. Bend at the knees and lift with your legs rather than your back.
If you must change directions, turn your foot in the direction you want to go rather than twisting at the waist. The rest of the body will follow to avoid twisting. Take little steps and go slow. If you are lifting an object from a shelf or table, slide the object to the edge first, then hold the object close to your body when carrying. Avoid lifting objects that are above the waist.
When you are sleeping, you should also maintain good posture. You should sleep in a position that helps to maintain the natural curves in the back. If you like to sleep on your back, it may help to sleep with a pillow under your knees. If you sleep on your side, a pillow between the legs can help. Sleep with your legs slightly bent, keeping them together. Always avoid sleeping on your stomach as this can strain your back and neck. Sleeping on a firm mattress is the best to help support the spine.
- Nathan Leavitt DC
Dr. Leavitt continues to educate and help others through natural chiropractic. To learn more of him, go here: Knoxville chiropractic
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