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Maintaining good posture can reduce the strain

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We all are aware of the fact that good posture is extremely important for our well being. We realise that the bad posture is the result of the bad habits that we are used to such as sitting, standing or other activities in our day to day life over a number of years which is seen in many people today. Bad posture is usually seen in those involved in long sitting activity at work, lifting heavy objects, etc. But only a few realise the importance and the need to have a good posture.

What is posture?

Posture is the position in which we hold our bodies while standing, sitting, or lying down. Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Without posture and the muscles that control it, we would simply fall to the ground.

In my opinion, from the mother’s womb(fetal position) to whatever activity we do today involves a lot of flexion/ bending forward attitude. But what about extension activity? Normally, we do not consciously maintain normal posture. Instead, certain muscles do it for us, and we don’t even have to think about it. Several muscle groups, including the hamstrings and large back muscles, are critically important in maintaining good posture. While the ligaments help to hold the skeleton together, these postural muscles, when functioning properly, prevent the forces of gravity from pushing us over forward. Postural muscles also maintain our posture and balance during movement.

postureJust think of this activity in normal individuals after a prolonged sitting work at office after you return home. Lying down on your back on a thin mat and no pillow beneath your head for about 10 minutes. What happens is that the spine that has gone into stress the whole day is pulled down by the gravity thus correcting the posture. At the same time take long breaths through your nose and blow out slowly from the mouth. This has been helpful to a lot of my clients specially IT professionals.

Why is good posture important?

Good posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities.

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.

To maintain proper posture, you need to have adequate muscle flexibility and strength, normal joint motion in the spine and other body regions, as well as efficient postural muscles that are balanced on both sides of the spine. In addition, you must recognize your postural habits at home and in the workplace and work to correct them, if necessary.

postureResults of poor posture

Poor posture can lead to excessive strain on our postural muscles and may even cause them to relax, when held in certain positions for long periods of time. For example, you can typically see this in people who bend forward at the waist for a prolonged time in the workplace. Their postural muscles are more prone to injury and back pain.

Several factors contribute to poor posture–most commonly, stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, and high-heeled shoes. In addition, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy sitting and standing habits can also contribute to poor body positioning.

Can I correct my posture?

In a word, yes. Remember, however, that long-standing postural problems will typically take longer to address than short-lived ones, as often the joints have adapted to your long-standing poor posture. Conscious awareness of your own posture and knowing what posture is correct will help you consciously correct yourself. With much practice, the correct posture for standing, sitting, and lying down will gradually replace your old posture. This, in turn, will help you move toward a better and healthier body position.

Your Physiotherapist can assist you with proper posture, including recommending exercises to strengthen your core postural muscles. A Physiotherapist is the one who can have your complete postural assessment done and can also assist you with choosing proper postures during your activities, helping reduce your risk of injury.

Tips for common daily activities.

postureHow do I sit properly?

Keep your feet on the floor or on a footrest, if they don’t reach the floor.

Don’t cross your legs. Your ankles should be in front of your knees.

Keep a small gap between the back of your knees and the front of your seat.

Your knees should be at or below the level of your hips.

Adjust the backrest of your chair to support your low- and mid-back or use a back support.

Relax your shoulders and keep your forearms parallel to the ground.

Avoid sitting in the same position for long periods of time.

postureHow do I stand properly?

Bear your weight primarily on the balls of your feet.

Keep your knees slightly bent.

Keep your feet about shoulder-width apart.

Let your arms hang naturally down the sides of the body.

Stand straight and tall with your shoulders pulled backward.

Tuck your stomach in.

Keep your head level-your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.

Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.

What is the proper lying position?

Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your comfort is important.

Sleep with a pillow. Special pillows are available to help with postural problems resulting from a poor sleeping position.

Avoid sleeping on your stomach.

Sleeping on your side or back is more often helpful for back pain. If you sleep on your side, place a pillow between your legs. If you sleep on your back, keep a pillow under your knees.

Dr Martin Shivapur
About the Author: Dr Martin Shivapur (MPT MIAP) Orthopaedic Physiotherapist, 
Pilates trainer, Ergonomist. 

Email – [email protected]

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