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Posture
- Helpful Hints
In a standing position, everyone has a normal curve “inward”
in the lower back. This position is optimal for sitting and lifting
to avoid further stress on the lower back. The typical “slumped”
sitting posture puts a consistent stretch/ stress on the lower back,
which can lead to pain and weakness or unsteadiness. For this reason,
there is a high incidence of lower back pain and weakness in individuals
with desk jobs.
To find your “neutral” or “correct” sitting
posture, sit very slumped in a chair and then move to the opposite
position and arch/ hyperextend you spine (exaggerated this motion).
Then come off this position by moving toward the slumped position
only slightly and you will be in correct sitting posture. Feel weird?
It probably does, but you had better get used to it! There are several
posture cushions on the market which support your back while sitting
or driving. These should be fit according to comfort while maintaining
a neutral position.
Lifting
It is also important to maintain a “neutral” position
of the spine during lifting. Instead of bending forward at the waist,
keep you back straight and bend down at the knees. Keep the object’s
weight very close to your body while lifting and continue to keep
you back in a neutral position when rising up. Avoid bending and
twisting with an object- instead pivot your feet.
Remember when doing activities, to bend your hips and knees, while
keeping your back straight.
While Sitting:
- Keep your low back straight
- Chest out Shoulders relaxed
- Chin slightly tucked
- Teeth apart (don’t clench)
While Standing:
- Keep you weight balanced over both feet
- Slightly tighten your abdomen and buttocks to give you your spine
support
- Keep you ear over your shoulder, shoulders over your hips
- Knees relaxed and slightly bent
Sleep Positioning:
The position you sleep in through the night has a large effect on
the stresses your spine may experience. By using pillows and following
these helpful hints you can reduce the stress on your spine and have
a better start the next morning.
- When sleeping on your back (supine) it is important to utilize
one pillow under your head and utilize a stool, chair or pillow
under you knees to reduce the stress on your back.
- When side sleeping, it is important to utilize one pillow under
your head and a pillow between your knees. The knees can be brought
into a comfortable bent position,, but be aware not to maintain
a “fetal position” with knees brought up to the chest.
- Sleeping on your stomach (prone) causes the most stress on your
spine of the positions listed. Therefore, it is best to try to
position yourself in side lying or lying on your back. If stomach
sleeping is attempted, it is best to place a pillow under the
hips to reduce the stress on the lower back.
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