What tips should I know about posture?

Posted in: Self-Care    Keywords: , , , , ,

People are often confused about posture and low back pain. Some people believe their low back pain was caused by bad posture. Others think having low back pain means they must now avoid certain postures or maintain an unnaturally rigid posture to keep from making their pain worse. In reality, the relationship between posture and low back pain is complicated. Slouching and other forms of bad posture aren’t enough to cause low back pain. Posture is only one of many contributing factors. Having low back pain doesn’t mean having to avoid any particular posture. It’s more important to change posture frequently than to worry about trying to stay in any one position for a long time.

Adopting good habits when it comes to posture can help you manage your low back pain whether you are sitting, standing, or moving. Be aware of your posture at all times, but don’t worry if you catch yourself slouching every now and then. Good posture isn’t hard to learn, but it is easy to forget about. You will need to train yourself to sit and stand properly using these tips.

Standing:

  • Hold your head high and roll your shoulders back.
  • Stand with your shoulders lined up above your buttocks.
  • If you need to stand for a long time for work or chores, place a low stool or some other sturdy object at your station.
  • Put one foot on the stool, and periodically switch feet.
  • Avoid high heels.
  • Re-adjust your standing position every 15 minutes.
  • Take a short walk every 30 minutes.

Sitting:

  • Sit with your buttocks and upper back touching the back of the chair.
  • Hold your head directly above your torso without craning your neck forward.
  • If your chair doesn’t have a curve to support your lower back, try putting a small cushion or a rolled-up bath towel a few inches thick between the curve of your low back and the seat.
  • Don’t stay in one position too long.
  • Re-adjust your sitting position every 15 minutes.
  • Stand up every 30 minutes.
  • Take a short walk every hour.
  • Adjust your chair so the balls of your feet are on the ground.
  • Your knees should be at about the same level as your hips.
  • Use armrests to get in and out of your seat more easily.
  • Don’t keep your wallet in a back pocket of your pants, because it may cause you to sit unevenly.
  • Use a headset if you are on the phone for long periods.
 
Corporate Office: 2732 Transit Rd. West Seneca, NY 14224 | Phone (716) 712-2700 or 1-888-266-9041 | FAX (716) 712-2308
© 2006 - 2012 Palladian Health.