Proper Posture

What is the correct posture to avoid back ache?
(25 Apr 2007)

In a world where almost everything is automated, chances are that your current profession requires an excessive amount of sitting throughout the entire day, most likely at a computer. As a result, a lot of people apply a tremendous amount of pressure on their lower back and tailbone through the entire course of the day, and when you consider that they work for a stretch of either five or six days in the week, their buttocks and lower back need to support the entire body weight for a much longer time than the legs. A good seating posture will help significantly to evenly distribute the weight so that it does not affect the individual to a great extent.

However, very few people are even aware of what the correct posture is or what impact it could have on their overall quality of life.

A bad seating posture will tend to add to the pressure on the person’s spinal column due to the alterations in the center of gravity, ligament tension and load distribution. When a person sits in a poor position for a long period of time without significant movement, there is a sustained amount of compression that results in a loss of fluid from the discs causing it to become severely dehydrated, causing the degeneration of the disc.

In order to improve the back ache that you seem to be facing, the correct posture needs to be helped by strong muscles to help support the spin. Any weakness in the muscles that support the spine will result in an improper posture casing the muscles to strain. Strong muscles will also help keep the spine in proper alignment and prevent the spine from extending beyond its normal range of motion, which is extremely essential in protecting the ligaments and discs from injury. While a number of people will continuously tell you to avoid slouching, it is important to remember that the natural form of the spine is not actually straight. A healthy spine will tend to curve inward at the neck, outward at the chest, and inward at the lower back. These curves balance each other out to ensure the even distribution of gravitational pull. Some of the common posture errors that lead to back pain include an increase in the inward curve of the lower back or a decrease in the natural inward curve of the lower back. If you have a sedentary job, it is essential that you sit upright without slouching or else you will suffer severe back trauma.

answered by G M on 20 Apr 2010, 12:43:17

Physical posture is a lot more important than most of us consider it to be and your parents and grandparents were quite right to emphasize posture. The frequent reminders to stand straight and not slouch were some of the best advice you could receive.

Most of us have healthy and strong spines to start with, and you can keep it supple and strong with healthy posture. Most backaches and spinal problems stem from poor posture. When you stoop and slouch the muscles and ligaments in the spinal region struggle to support and provide balance. A healthy back has three curves; the cervical curve at the neck, the thoracic curve at the upper back, and the lumbar curve at the lower back. Following correct posture will help in the maintenance of these natural curves, while bad posture does the exact opposite.

Here are some tips for correct posture:
Standing Posture:

•   When you are standing hold your chest high and expanded instead of letting it cave in.

•   Do not allow your shoulders to slouch forward, instead hold them back, but not to the point that you are uncomfortable.

•   When standing, also ensure that your feet are kept parallel, and spread your weight evenly, distributing it on both feet.

•   Do not hold your head at an angle or tilted in any direction, and ensure that the knees are also relaxed.

Sitting Posture:
•   Always use a chair in which you can rest your feet firmly on the floor. At the same time your knees should be at the same level as your hips. If the chair on which you are, is too high                     to maintain such a posture, you can even use a foot stool to prop your feet on.

•   Make sure that your back rests firmly against the backrest of the chair. You can even place a small bolster or pillow against the curve of your lower back if needed.

•   Crane your neck toward the ceiling and keep your chin tucked slightly inwards.

•   At all times even when seated, the rule of keeping your back and neck straight applies. Off course this should not be to the extent that it causes physical discomfort.

•   Your shoulders shouldn’t be slouched but at the same time they do not need to be pulled backwards. They should be relaxed.

Although good posture is something that should come naturally, it does not, as most of us have grown accustomed to slouching and other bad posture practices. In the beginning you would most likely feel stiff and uncomfortable trying to maintain a healthy posture, but this initial discomfort will soon fade away.

•   Presence of blood on the eyes surface or from the nose/ears

•   Loss of consciousness

answered by G M on 21 Apr 2009, 6:33:32

Beside posture it is important to re-align the spinal column and keep it aligned in order to relax the functional system of bones, muscles, ligaments and other tissue.

For information on achieving this you may check: www.dorn-method.com

Thomas Zudrell, DMS, MD(AM), Back pain Specialist

answered by T Z on 25 May 2007, 2:25:32

Along with other remedies for backache, correct posture is very important to avoid and solve the problem.

While sitting on a chair don’t stoop, as it puts lot of pressure on the spine. Make sure that your small back is getting adequate rest.
Don’t stand or sit for long hours. Taking small breaks is a good idea to avoid stress on your back.
Wear flat shoes to support your back, especially if you have a standing job.
While lifting objects from floor don’t bend from your waist, instead bend from your hips and knees, keeping your back straight.
Choose bed mattresses that are firm and not sagging or too soft. Take a thin pillow to rest your head instead of a huge one.

answered by S P on 28 Apr 2007, 3:46:35

Proper Posture

What is the correct posture to avoid back ache? (25 Apr 2007)

What is the correct posture to avoid back ache?
(25 Apr 2007)