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February 13, 2018, Written by 0 comment

The Dos and Don’ts of Achieving Good Posture:

You probably know by now that having good posture is an important part of our health.  Unfortunately, most people don’t put it at top of mind until the long-term result of poor posture becomes evident.  Good posture reduces your chance of joint pain, muscle strain, arthritis, back pain, and other various injuries.  Long-standing poor posture does take some time to correct, but with practice, you CAN improve your posture when standing, sitting, and lying down.  The following tips will help you swap bad posture for a healthier, more confident look and feel.

 

SITTING POSTURE

 posture back pain

 

 

 

 

 

 

 

 

 

DO keep your feet flat on the floor or on a footrest.  DON’T sit with your legs crossed.  This will stress to the spine and distribute your body weight evenly.

 

DO keep your knees slightly below the level of your hips.  DON’T place the back of your knees all the way back against the chair.  Keeping a small gap between your knees and the chair will prevent any loss of circulation in your legs.

 

DO adjust the backrest of your chair.  Add a lumbar support roll when necessary.  DON’T hunch or slump forward in the chair.  Allow your spine to settle in its natural “S” curve.

 

DO get up frequently for standing breaks.  DON’T sit in the same position for long periods of time.  Studies show that prolonged sitting is detrimental to your overall health.  Try the Bruegger exercise for a periodic “sit break”

 

STANDING POSTURE

 proper posture exercise

 

 

 

 

 

 

 

 

DO stand with your feet about shoulder-width apart.  DON’T lock your knees while standing.  Keep them slightly bent.

 

DO stand straight and tall with your shoulders pulled backward.  DON’T extend your stomach or buttocks outward.  Tuck your stomach and tailbone inwards for proper spine alignment.

 

DO keep your head level.  Your earlobes should be in line with your shoulders.  DON’T hold your head forward, backward, or to the side for prolonged periods of time.

 

DO wear comfortable shoes when needing to stand for prolonged periods of time.  DON’T wear high heels or shoes that are too tight.

 

SLEEPING POSTURE

 sleep neck back pain preventation

 

 

 

 

 

 

DO find a good mattress that’s right for you.  DON’T sacrifice quality for a cheaper alternative.  You’ll pay the price in the end with poor sleep and back pain.

 

DO sleep on your side or back.  DON’T sleep on your stomach, unless otherwise directed.  If you sleep on your side, place a pillow between your legs.  If you’re a back-sleeper, use a pillow under your knees.

 

DO sleep with a comfortable pillow that supports the natural curve of your spine.  DON’T sleep with multiple pillows, as this will stress the spine and put too much strain on your neck.

 

Good posture is far more than just looking confident.  It makes our bodies function properly and helps ward off injury and pain.  Our office can assist you in helping you make improvements to your posture, as well as make exercise recommendations to help strengthen your core postural muscles.

 

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