Good postures for good health

One often fails to understand and realise the importance of maintaining a good posture. Despite several reminders from the elders in the family, one cannot help but slouch and sit in an inappropriate position. It is only after we personally experience certain discomfort, we comprehend the distress that is awaiting us.
But these days there has been a changing trend amongst the mindset of people. They have begun to realize the significance of staying physically fit. Doctors and physiotherapists believe that maintaining a good posture is as important as eating right kind of food, taking good rest and exercising well. It helps one to lead an energetic, healthier, fit and a well-balanced lifestyle.
So, what are the ways to help to build a good posture?
The position in which your body in aligned against gravity while standing, sitting or sleeping, where there is minimum strain on your supporting muscles. It’s all about being conscious of yourself and your body. The following points will provide as a guide for maintaining a healthy and correct posture:
Stand straight and tall with your shoulders pulled backward. Keep your head up, shoulders back, chest out, and eyes looking straight ahead. Avoid pushing your head forward.
Sit at the end of your seat, with your back flat/straight in alignment of the back rest of the chair, head positioned in alignment with the back. Distribute your body weight evenly on both hips. Sit with your knees bent at a right angle. Keep your knees equal with or slightly higher than your hips. You may even use a foot rest or a low level stool, if advised by your doctor. Your legs should not
be crossed. Keep your feet flat on the floor.
While driving, follow the same seating position. The head rest of the seat should be adjusted in such place that the middle of your head rests or is positioned against it.
Sleeping on your back will help keep your shoulders straight, and it is usually more comfortable for the back than sleeping on the stomach. If you prefer sleeping on your side, try slipping a small, flat pillow between your knees to help keep your spine aligned and straight.
What to strictly avoid?
When we repeat poor postures our body gets accustomed to it resulting in misalignment, chronic pain, and strain of the lower back, shoulders, hips and knees. Bad postures can affect your sleeping patterns, mood and physical activity, leading to back problems to a larger extent. All of these may lead to spinal problems and injuries. Some of the postures to be avoided are:
Avoid crossing of legs at all times, including while sleeping.
Avoid maintaining same position for long time while sitting, standing or sleeping
Avoid bending forward for lifting heavy things with your legs straight. Ensure to first part your legs a little, bend both your knees, and then lower yourself to a comfortable position to lift.
Do not over-do your exercise time. Start with a ten minute routine and follow it for a week. Gradually increase the time by five-ten minutes. Ask your doctor to advise the correct exercises and the required time limit.
While driving, you are in the wrong position if:
If you are leaning forward to view the road, or stretching out your legs uncomfortably to break and accelerate
If your chin is very close to the steering wheel
Women and young girls need to avoid wearing high-heeled footwear as the usage of high heels can cause injuries to the back and spine, and ankles. It is best to carry an extra pair of footwear just to be on the safer side.
Remedies for existing problems related to back and neck:
Do not exert more pressure on a particular side, for example: Some people have a habit of putting more pressure on one leg while standing
Remember to take short breaks at regular intervals like for every 40-60 minutes.
Sit upright on a chair that supports your lower back
Exercise regularly at home to make your muscles strong and withstand load.
While outside, inculcate the habit of practising neck and hand exercises as it does not require a lot of space.
Try to use laptop and smart phone at your eye level
Consult a doctor/physician in initial stage to help reduce pain in the neck, back and spine.
When you're lifting anything heavy, always bend at the knees, not the waist.
Bear your weight primarily on the balls of your feet
Practising yoga helps you not only with reduction and diminishing of back ailments, but also in preserving good postures.
Avoid slouching. Keep telling yourself to push your shoulders back.
Use the footwear that is flat
at the base and comfortable to walk in.
When should you meet a
doctor?
When pain becomes constant and lasting for more than a couple of weeks (severe pain)
When the pain radiates into lower limb from the back
If lower back area is associated with weakness, any tingling or numbness in the leg/foot.

 

 

 

Good postures for good health

One often fails to understand and realise the importance of maintaining a good posture. Despite several reminders from the elders in the family, one cannot help but slouch and sit in an inappropriate position. It is only after we personally experience certain discomfort, we comprehend the distress that is awaiting us. But these days there has been a changing trend amongst the mindset of people. They have begun to realize the significance of staying physically fit. Doctors and physiotherapists believe that maintaining a good posture is as important as eating right kind of food, taking good rest and exercising well. It helps one to lead an energetic, healthier, fit and a well-balanced lifestyle. So, what are the ways to help to build a good posture? The position in which your body in aligned against gravity while standing, sitting or sleeping, where there is minimum strain on your supporting muscles. Its all about being conscious of yourself and your body. The following points will provide as a guide for maintaining a healthy and correct posture: Stand straight and tall with your shoulders pulled backward. Keep your head up, shoulders back, chest out, and eyes looking straight ahead. Avoid pushing your head forward. Sit at the end of your seat, with your back flat/straight in alignment of the back rest of the chair, head positioned in alignment with the back. Distribute your body weight evenly on both hips. Sit with your knees bent at a right angle. Keep your knees equal with or slightly higher than your hips. You may even use a foot rest or a low level stool, if advised by your doctor. Your legs should not be crossed. Keep your feet flat on the floor. While driving, follow the same seating position. The head rest of the seat should be adjusted in such place that the middle of your head rests or is positioned against it. Sleeping on your back will help keep your shoulders straight, and it is usually more comfortable for the back than sleeping on the stomach. If you prefer sleeping on your side, try slipping a small, flat pillow between your knees to help keep your spine aligned and straight. What to strictly avoid? When we repeat poor postures our body gets accustomed to it resulting in misalignment, chronic pain, and strain of the lower back, shoulders, hips and knees. Bad postures can affect your sleeping patterns, mood and physical activity, leading to back problems to a larger extent. All of these may lead to spinal problems and injuries. Some of the postures to be avoided are: Avoid crossing of legs at all times, including while sleeping. Avoid maintaining same position for long time while sitting, standing or sleeping Avoid bending forward for lifting heavy things with your legs straight. Ensure to first part your legs a little, bend both your knees, and then lower yourself to a comfortable position to lift. Do not over-do your exercise time. Start with a ten minute routine and follow it for a week. Gradually increase the time by five-ten minutes. Ask your doctor to advise the correct exercises and the required time limit. While driving, you are in the wrong position if: If you are leaning forward to view the road, or stretching out your legs uncomfortably to break and accelerate If your chin is very close to the steering wheel Women and young girls need to avoid wearing high-heeled footwear as the usage of high heels can cause injuries to the back and spine, and ankles. It is best to carry an extra pair of footwear just to be on the safer side. Remedies for existing problems related to back and neck: Do not exert more pressure on a particular side, for example: Some people have a habit of putting more pressure on one leg while standing Remember to take short breaks at regular intervals like for every 40-60 minutes. Sit upright on a chair that supports your lower back Exercise regularly at home to make your muscles strong and withstand load. While outside, inculcate the habit of practising neck and hand exercises as it does not require a lot of space. Try to use laptop and smart phone at your eye level Consult a doctor/physician in initial stage to help reduce pain in the neck, back and spine. When youre lifting anything heavy, always bend at the knees, not the waist. Bear your weight primarily on the balls of your feet Practising yoga helps you not only with reduction and diminishing of back ailments, but also in preserving good postures. Avoid slouching. Keep telling yourself to push your shoulders back. Use the footwear that is flat at the base and comfortable to walk in. When should you meet a doctor? When pain becomes constant and lasting for more than a couple of weeks (severe pain) When the pain radiates into lower limb from the back If lower back area is associated with weakness, any tingling or numbness in the leg/foot.