Eight out of 10 people will have back pain at some time of their lives. Are you one of those? Here you have the keys to avoid a bad posture.
Back pain has become one of the most common problems while working, not only at home nowadays, but also at the office. The position in which we stay for long hours can make you suffer sometimes.
If you wonder whether your posture is right when you’re sitting, check that your feet are resting flat on the floor with even weight on both hips. Your back should be mostly straight and your shoulders should be thrown backward but not tensed. Additionally, there should be an invisible straight line connecting your ears with your collarbones.
How can you improve your posture?
- Do not sit in uneven places. It can cause hip imbalance.
- When you work with a computer, rest one or two minutes every 20 minutes. Keep the screen 15 degrees below eye level.
- Keep the weight down and exercise regularly
- Buy a good, firm mattress that will support your spine.
- When you sleep, sleep on your side with your knees bent and your head resting on a pillow to level your head with your spine. Or, sleep on your back, avoiding thick pillows under your head. Or use a small pillow under your neck. Don't sleep on your stomach.
- When you lift something, let your legs do the work to prevent lower back injuries
Do you have the correct chair?
At home or at the office, customizing your chair is a great first step to contribute with your back. Office chairs are designed to reduce the impact of your position while working. They maintain the natural curve of your spine and you will be able to adjust its height. Adjusting your monitor will help too. Make sure it remains about an arm's length away.
Keep an eye on your phone calls
Placing your cellphone between your ear and your shoulder is a very common habit to keep the hands free while doing something. This practice can lead to contractures you will regret later. To avoid it, you can use headphones.
If you are a workaholic you might not like this one. But let me tell you taking some breaks from time to time will help you lots. Staying in the same position for hours can weaken the muscles of your back. So you can get up, go for a glass of water, or to the restroom at least once in an hour. Besides, you can look for a workout that strengthens your muscles.
Benefits of a good posture
A good posture brings lots of benefits. For instance, it reduces your lower back pain, because a bad sitting position puts more pressure on the posterior structures of the spine, including the intervertebral discs, facet joints, ligaments, and muscles. Good posture also contributes to avoiding the headaches caused by remaining muscle tension in the back of your neck. When you’re sitting, you can use a lumbar roll or rolled towel to support your natural lumbar curve. To find your ideal spinal posture when sitting, you can rock your pelvis back and forth and find a position in the middle of those ranges.
If you achieve to keep a neutral spine during your everyday tasks, you’ll probably feel more energized. This happens because your muscles and bones aren’t overstressed and you may feel less fatigue. Even your breathing can be improved by it, as you wouldn’t be compressing your lungs and they’d have more space to expand.