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Good posture helps reduce
back pain
Correct posture is a simple
but very important way to
keep the many intricate
structures in the back and
spine healthy. It is much
more than cosmetic—good
posture and back support
are critical to reducing
the incidence and levels
of back pain and neck pain.
Back support is especially
important for patients who
spend many hours sitting
in an office chair or standing
throughout the day.
Problems caused
by poor back support and
posture
Not maintaining good posture
and adequate back support
can add strain to muscles
and put stress on the spine.
Over time, the stress of
poor posture can change
the anatomical characteristics
of the spine, leading to
the possibility of constricted
blood vessels and nerves,
as well as problems with
muscles, discs and joints.
All of these can be major
contributors to back and
neck pain, as well as headaches,
fatigue, and possibly even
concerns with major organs
and breathing.
Identifying good
posture
Basically, having
correct posture means keeping
each part of the body in
alignment with the neighboring
parts. Proper posture keeps
all parts balanced and supported.
With appropriate posture
(when standing) it should
be possible to draw a straight
line from the earlobe, through
the shoulder, hip, knee,
and into the middle of the
ankle.
Because people find themselves
in several positions throughout
the day (sitting, standing,
bending, stooping, and lying
down) it's important to
learn how to attain and
keep correct posture in
each position for good back
support, which will result
in less back pain. When
moving from one position
to another, the ideal situation
is that one’s posture
is adjusted smoothly and
fluidly. After initial correction
of bad posture habits, these
movements tend to become
automatic and require very
little effort to maintain.
Identifying incorrect
posture
The first step
in improving posture is
to identify what needs improvement
by examining one’s
own posture throughout the
day, such as sitting in
an office chair, carrying
objects, or standing in
line. At regular intervals
during the day, take a moment
to make a mental note of
posture and back support.
This should be done through
the normal course of a day
to best identify which times
and positions tend to result
in poor posture. Some people
find it easier to ask someone
else to observe their posture
and make comments or suggestions.
Examples of bad
posture and back support
The following are examples
of common behavior and poor
ergonomics that need correction
to attain good posture and
back support:
· Slouching with
the shoulders hunched forward
· Lordosis (also
called "swayback"),
which is too large of an
inward curve in the lower
back
· Carrying something
heavy on one side of the
body
· Cradling a phone
receiver between the neck
and shoulder
· Wearing high-heeled
shoes or clothes that are
too tight
· Keeping the head
held too high or looking
down too much
· Sleeping with a
mattress or pillow that
doesn't provide proper back
support, or in a position
that compromises posture
Examples of bad
posture while sitting in
an office chair
The following bad
habits are especially common
when sitting in an office
chair for long periods of
time.
· Slumping forward
while sitting in an office
chair
· Not making use
of the office chair’s
lumbar back support
· Sliding forward
on the seat of the office
chair
Ergonomic office
chairs for back support
Office work often
results in poor posture
and strain to the lower
back. Many people work sitting
in an office chair that
is not properly fitted to
their body and does not
provide enough lower back
support. One strategy is
to choose an ergonomic office
chair that often provides
better support than a regular
chair and may be more comfortable
for the patient.
Take a break from
sitting in an office chair
In addition, the
spine is made for motion,
and when sitting in any
type of office chair (even
an ergonomic office chair)
for long periods of time,
it is best to get up, stretch
and move around regularly
throughout the day to recharge
stiff muscles.
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