Good posture is also known as a neutral spine, which means the muscles that surround your spine are balanced and support your body equally. Whenever you are out there doing your normal daily activities or indoors carrying out your house chores, or even resting on your chair or bed, maintaining a good posture is key to reducing back pains. Practicing a good posture isn’t difficult but can make a significant difference in how you feel. So, how do you maintain great posture when carrying out your various daily activities? Let’s find out below.
Maintaining Good Posture While Sitting
While sitting is supposed to keep you comfortable and help maintain a painless back, your sitting style can affect your posture negatively or positively. If you are working in an office the whole day, you may have different sitting styles that will, in return, affect your posture. Activities such as typing and texting further make it harder to maintain a good posture while at work.
A good sitting practice will be to keep your back straight and prevent your shoulders from rolling forward, which helps to distribute your weight evenly. While sitting, keep your feet flat to the ground, making sure that your chair’s height is adjusted to allow your knees to bend in a natural 90 degrees position.
Using an ergonomic chair while at work would help you in a great way to eliminate your back pains as well as avoiding crossing your legs when seated. Again, you can consider sitting on an exercise ball for up to 30 minutes to activate core muscles, which help stabilize your spine.
Maintaining Good Posture While Standing for long
Standing for extended periods may lead your body to slouch involuntarily, which extends pressure to your back and increase pain. You are more likely to let your body lean forward and hunch over when you are tired, fatigued, and standing in a line in the shopping mall or the bus stop. Since slouching is inevitable, you should try as much as possible to maintain a good posture while standing to avoid back pains.
Naturally, try keeping your weight on the balls of your feet with your knees slightly bent, and your feet positioned about shoulder-width apart to maintain a good posture while standing. As you continue this position, allow your hands to hang naturally at your sides. Maintaining this posture may not be easy as it involves sticking out your hips, buttocks, or knees. You can also consider having help from a spine posture corrector to save you from a lot of worries.
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Maintaining Good Posture While Lifting Loads
Lifting heavy loads is a significant cause of back pains when not done carefully and correctly. An advisable position for lifting heavy weights would be to maintain an upright posture and bend your knees and hips while tightening abdominal muscles to lift heavy loads. Try as much as possible to resist the urge of bending over to pick heavy objects as this exposes your back muscles to strain, leading to pain.
The best way to pick up a heavy load from the ground is to move closer to the load then lift it as this reduces pressure on your lower back. When squatting to pick up the object, keep yourself upright, avoid bending into the load, don’t hold your breath, and keep your stomach muscles tightened throughout the process. As you move the load about, do so using your legs and not your back muscles.
Maintaining Good Posture While Resting in Bed
While lying in bed in a relaxed position, when watching your favorite channels and possibly having a drink may seem great for your back, you may miss out on some details that will help you have a great posture in bed. You should avoid watching TV when resting in bed, as this creates an excessive strain on your neck and lower back.
When you are lying on the bed, avoid lying with the back of your head bent on a large angle of the pillow as this piles more pressure on your neck and shoulder. The ideal way to maintain a good posture would be to add some pillows on your back for some support, then bend your legs then insert a pillow under your knees.
Sleeping on your back remains the best sleeping posture, but very few people choose this option, especially when watching or reading in bed. Sleeping on your back in bed with your head raised slightly to be in line with the rest of the body, helps to minimize pressure on your head, neck, and spine.
Maintaining Good Posture While Driving
Most drivers’ seats are designed in ways that make them a little challenging to have an upright sitting posture on. Despite this modeling challenge, you must maintain an upright position when driving. You could try different ways of doing this, like placing a lumbar pillow at the low back to improve comfortability.
Your seat’s back should be able to support a tall spine; it shouldn’t be too close to the steering wheel to make it easy for your arms to move freely and not compress your shoulders. Ensure that the seat is positioned in a way that your knees are higher than your hips. Adjust your car’s lumbar support so that it seats at the curve of your back for improved comfort.
Furthermore, you can try out occasional stretching as this can help reduce pain, stress, and fatigue in your lower back area. Carry out some stretching exercises as well. The exercises may include rotating your trunk to one side for five seconds while keeping your back straight, then turning it back to the other side. When you do all these perfectly, then you won’t have problems with your back while driving.
Always ensure you protect your back from strenuous activities to avoid backaches. However, if you can’t keep from these demanding activities, then following the simple rules while performing each activity will take you a long way into achieving a good posture for a painless back.