Back-pain is actually one of the top-reasons as to why people begin to lose their…
Best Posture To Straighten Your Back
It is very important to correct poor-posture whether standing, sitting, walking or sleeping because this will help to straighten-up your Back and even keep you entire body healthy. However, correcting poor-posture requires patients to change on their daily habits in order to correct the affected areas. In fact, the effort you put in will in-turn help to on back-support and also decrease on back-pain overtime. Additionally, correcting a poor-posture will make you feel uncomfortable at first but after sometime the new posture will seem very natural and more comfortable. So, I have decided to list for you some of the guidelines of how to achieve the best posture and ergonomics in order to straighten your back when at a workplace or in any other situations:
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- THE BEST SITTING-POSTURE TO STRAIGHTEN YOUR BACK:
- Align your back against the chair: always make sure that your back is aligned against the back of the office-chair on any other chair. In fact, avoid slouching or leaning forward especially when tired of sitting in the chair for long-periods.
- Use an ergonomic office-chair: in case you’re going to sit for longer hours like when in an office, then make sure that the office-chair you’re going to use is ergonomically designed so as to properly support your back while sitting.
- Flex arms at a 75 to 90 degree angle: if you’re sitting on an office-chair coupled with a front-desk, then your arms should at a 75 to 90-degree angle via the elbows. But incase your arms are not achieving this angle then the office-chair should be adjusted accordingly until you achieve it.
- Knees and hips should be at the same level: your knees should actually be even with the hips or slightly higher sitting in an office-chair.
- Keep the feet flat onto the floor: always keep both your feet flat onto the floor and incase there is a problem with the feet reaching the floor comfortably then try using a footrest under your office-chair in order to help keep the feet flat.
- Keep shoulders straight: when sitting in an office-chair, it’s advised to keep your shoulders aligned straight so as to achieve optimum comfort.
- Take some breaks: never sit in one place for too long even if you’re using an ergonomic office-chair with good back-support. So, try to get-up, walk-around and also stretch-up in order to keep the body active.
- THE BEST STANDING-POSTURE TO STRAIGHTEN YOUR BACK:
- Place the weight the feet-balls: try standing with weight mostly placed onto the balls of your feet and avoid placing weight on the heels. Additionally, avoid locking your knees while standing.
- Keep the feet apart: always keep your feet slightly apart at about a shoulder-width so that the body-weight can be evenly distributed. On top of that, stand straight and tall with your shoulders upright.
- Let your arms hang: when standing, let the arms hang naturally down to the sides of your body because this helps to straighten-out the back.
- Properly align your head: make sure aligned like a square on top of the spine but not pushed-out forward. Additionally, tuck the chin in a little in order maintain the head-level.
- shift weight between your feet: incase you’re standing for a long period of time, then try shifting weight from one foot to the other or try rocking from heels to toes.
- Try standing against the wall: if you have stood for too-long, then you may decide to lie against a wall with shoulders and bottom-sections touching the wall. Additionally, the back of your head should also be touching the wall while in this position in order to straighten-up your back.
- THE BEST WALKING-POSTURE TO STRAIGHTEN YOUR BACK:
- Keep your head up: always keep the head up and eyes straight ahead of you when walking because this actually forces you to straighten-up the back.
- Avoid pushing your head forward while walking because this tends to put stress onto the neck and entire spine which is not good.
- Keep the shoulders properly aligned: when walking, try to keep your shoulders properly aligned with the rest of the body because this helps to keep the back-section straight.
- THE BEST DRIVING POSTURE TO STRAIGHTEN YOUR BACK:
- Sit with the back placed against the car-seat: always sit with your back firmly placed against the car-seat because this ensures proper back-support.
- Keep the seat at proper distance with the pedals and steering: make sure that the car-seat is placed at a proper distance from steering-wheel and pedals in order to avoid leaning forward to reach these car-parts.
- Place your head onto a headrest: the seat headrest should actually support the middle of your head in order to keep it upright. Additionally, try to slightly tilt the headrest forward if possible in order to ensure that the head-to-headrest distance is just within 4-inches.
- THE BEST SLEEPING POSTURE TO STRAIGHTEN YOUR BACK:
- Sleep on a firm mattress: sleeping on a relatively firm mattress ensures proper back-support but you also consider your personal preferences when it comes to the type of mattress to sleep on.
- Sleep on the sides or back: try to always sleep your sides or back because these are the most comfortable sleeping-positions for the back compared to sleeping on the stomach.
- Use a pillow: try using a pillow in order to provide support and alignment for the hips, shoulders and head while sleeping. Additionally, a flat-pillow placed between your legs will help to keep the spine well-aligned and straight incase you’re sleeping on one-side
- Use a rolled-up towel under the neck: consider placing a rolled-up towel under your neck and a pillow under the knees while sleeping on your back. This is very important because it helps to offer your spine with optimum support when sleeping.
- THE BEST POSTURE AND ERGONOMICS TO STRAIGHTEN YOUR BACK WHILE LIFTING AND CARRYING:
- Bend at the knees: always bend at the knees and not at the waist-section when lifting-up something from below.
- Use your large leg and stomach muscles for lifting things and try to avoid using the lower-back muscles because this will just affect your back alignment.
- Keep big objects close to the chest: when lifting heavy/large objects, try to keep such objects close to the chest in order to avoid bending your back.
- Switch arms frequently: in case you’re carrying an object with one arm, then try switching between the arms frequently for best results.
- Keep your backpack light: in case you are carrying a backpack, then try keeping it lightweight and also balance its weight on both sides but you may also alternate one side to the other. Additionally, avoid rounding the shoulders or leaning forward when carrying a backpack.