I often tell my patients at my Woodbridge, Dale CityVirginia Chiropractic office that their posture is part of the reason their
backs and necks hurt. The way we sit,
stand and sleep all play a major role in how we feel and how our backs
function. Saying you need to do it
correctly is easy but making the changes can be very difficult of the patient
as well as the Doctor. As I am sitting
here typing this I noticed I had melted into my chair! Here are some tips from the ACA on how to do
it properly.
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.
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.
How 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.
How 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.
Your doctor of chiropractic can assist you with proper
posture, including recommending exercises to strengthen your core postural
muscles. He or she can also assist you with choosing proper postures during
your activities, helping reduce your risk of injury.
3122 Golansky Blvd, Ste 102
Woodbridge VA 22192
703 730 9588
No comments:
Post a Comment