Avoiding back pain by having a good posture
How many of us sit right? Or knows what a good sitting posture should look like? How many of us know the implications of a bad posture and why we do have back aches?
Good posture means that the key parts of a person’s body are correctly aligned and supported by the right amount of muscle tension.
let’s understand how a good posture can help:
- reducing strain on the body during movement and exercise
- reducing wear and tear on the joints, muscles, and ligaments
- maintaining balance while moving and exercising
- reducing the risk of muscle strain and overuse conditions
- improving spine health
Having known that, what is the best sitting position?
One’s best sitting position can only, but, be determined by the person’s height, the chair being used and the acitivities carries out whilst they sit.
Although, a person can improve their posture and sitting position through the following steps:
- keeping feet flat or rest them on either the floor or a footrest
- avoiding crossing knees or ankles
- maintaining a small gap between the back of the knees and the chair
- positioning knees at the same height or slightly lower than the hips
- placing ankles in front of the knees
- relaxing the shoulders
- keeping the forearms and knees parallel to the floor where possible
- holding elbows at the sides creating an L-shape in the arms
- sitting up straight and looking forward without straining the neck
- keeping the back against the chair, or using a backrest or cushion if there are places where the back does not comfortably meet the chair, especially in the lower back region
- avoiding sitting for long periods at a time, ideally taking at least a 10-minute break for every hour of sitting