Archive for the ‘Good posture’ Category

Proper Posture For Lower Back Pain During Early Pregnancy

Maintaining correct pregnancy postures is important for the sake of delivering the baby apart from maintaining the right diet. Most women have problem during their pregnancy as they fail to have the right posture maintenance and that creates issues later in during delivering the baby. If you can maintain the right posture using exercises and toning up your body then it could help you during delivering the baby and help you to push it out smoothly without problems and also to recover afterwards.

How to maintain the right posture in pregnancy when you are standing

preg/nancy postures1. When you are standing for a long time it can cause considerable stress on your back. Use these tips to ensure that your back is not stressed unnecessarily.

2. Maintain a tilt at the pelvic so that your lower back does not sway back and forth.

3. When standing, contract the muscles of your abdomen and your bottom to form a natural cushion for your lower back.

4. Your ears should be in the same line as your shoulders. Tuck your chin in and ensure this position is maintained at all times.

5. Don’t stand in the same position for a long time.

6. Don’t wear high heel shoes; they tend to shift your body balance forward which is not advisable. Maintain a pair of low heel shoes which are comfortable and will maintain your body balance.

7. When you are doing something while standing up, try and rest one foot on a stool or a foot support. This will provide the support that you need to stay in the correct posture

8. You could also wear a maternity support belt.

How to maintain right pregnancy postures when you are sitting

back pain during pregnancy1. Sit straight and your bottoms should touch the back of the chair. Shoulders should be back. For added support you can use a rolled up towel or lumbar roll placed just at the curve of your back to provide you the necessary support. When you are not using any additional support this is what you can do –Sit at the end of the chair and slouch.

2. Draw your sitting position to increase the curve of your back as much as possible. Hold this posture for a few seconds and then return back to the original position.

3. While holding in the above position, release yourself and return about ten degrees to the original position. This is accepted as a good sitting position for women during their pregnancy.

4. Always sit in a posture which can distribute your weight evenly to both your hips.

5. Keep your knees and hips in a position of right angle using a stool or an ottoman. Ensure that your legs are not crossed and that your feet should be flat on the surface/floor.

6. Do not sit on a same position for more than 30 minutes.

7. While working adjust the height of your chair and the work station in such a way that you can tilt it and keep it close to you. Place your arms and elbows resting on the desk and keep your shoulders in a relaxed position.

8. Sitting in a rolling chair, never twist at the waist while sitting on the chair. Always move your whole body to maintain the correct posture in pregnancy. This will not put pressure on your abdomen.

9. When you are standing up from a sitting position move towards the front of the seat and stand up gently by straightening your legs and not bending on the waist. After getting up, do some back ends and stretch yourself for about 10 seconds.

When you are lifting and bending

pregnancy postureDuring your pregnancy and right after it, avoid lifting heavy items as you are going to remain susceptible to back strain because of the softening of the ligaments and the joints of your bones.

To lift something try following this tip –

1. Spread your legs and keep them apart and bend your knees and pick up the article. Don’t try to pick something up which is more than 20 pounds in weight as it can cause additional back strain.

2. When you bend your body, bring the object close to your body, and use your knees and thighs for lifting the object rather than your back muscles.

3. When you are attempting to move an object push instead of pulling with your legs and not your back or arms.

4. Do not bend at the waist. Instead, slightly modify your position which will enable you to sit, squat, kneel or bend around the knees.

5. Do not twist at the waist when getting out of the car or bed. Instead turn your hips, pelvis and your back at the same direction at once. You can also try to roll on to a side when getting out of a bed and then push yourself out of the bed.

Ways to maintain a healthy position when you are sleeping / lying on one side

sleeping posture during pregnancy1. All doctors suggest sleeping in a side posture as it takes away the stress on your back and also does not cut of the blood flow to the placenta and the baby.

2. To ensure a reduced back strain, and also to reduce the pressure of your top leg, place a pillow between your legs.

3. Place a pillow under your belly; it will help you to support the weight of the uterus.

4. You can also place a pillow behind your to support your back.

How to maintain the correct pregnancy sleeping posture

1. After the first trimester avoid lying on your back for long stretches of time. This could be fatal as it cuts off the blood flow to the placenta and the baby. Use a good quality firm mattress to sleep and maintain a right pregnancy sleeping posture.

2. If you do have to lie on your back keep your head in an elevated position and also keep a pillow under your knees to support. You can also keep your leg bent at the knee to keep your back straight.Click Here!


Good Posture – Improve Your Posture

How To Have Good Posture

If you spend most of your day at the office seated in front of a computer then you can probably appreciate that it is not always the pain free experience that we have been led to believe and at times it may even feel like just a few hours in front of your computer beats a whole day of working out in the gym except you don‘t even feel remotely healthier as a result of this. The main cause of such experiences is the fact that most computer users don’t observe good computer posture while using computers.

These strains and aches are easily resolved when a computer user chooses to observe good computer posture whenever they are using the computer. So, what is good computer posture? This is simply a way of using a computer in which all the body parts are at their natural angles and positions. This will enable your body to be able to support its own weight comfortably. Here are a few good posture tips to get you started:

– Position of the eyes: Your chair should be at a height that ensures your eyes always level with top of the screen.

– Knees and foot placement: Your knees should always be lower than your hip joints and your feet should always be flat on the ground, never tucked under the chair or apart.

– Back and Neck Positioning: Always recline the chair at angle of between 100 to 110 degrees. This is especially important as back problems are some of the most common results of bad posture. Never shift your neck downwards or strain forward towards the computer screen. Along with back problems, neck strains have also been a major issue.

– Lighting: Never use the computer in low or dimmed lighting conditions: This is one of the most flaunted rules and that is why eye strains and headaches are common place with computer users.

N/B: As a general rule, along with correct posture, taking regular breaks from the computer is also highly recommended as it enables the body to regularly readjust itself in preparation for the next session.

When the above good posture tips are followed as a required, using your computer could literally feel like a brand new experience and could even inspire better work out of you because research has proven that proper computer posture is one of the small things that can have a huge impact on productivity in the work place.

Learn how good posture can help you walk proud and stand tall.

“Stand up straight!

Don’t slouch!”

H ow many times did you hear those scolding words while growing up? Maybe more
times than you would like to remember.  Behind those long forgotten words lies a very valuable and surprisingly simple message: Good posture is important because it helps your body function at top speed. It promotes movement efficiency and endurance and contributes to an overall feeling of well-being. Good posture is also good prevention. If you have poor posture, your bones are not properly aligned, and your muscles, joints, and ligaments take more strain than nature intended. Faulty posture may cause you fatigue, muscular strain, and, in later stages, pain. Many individuals with chronic back pain can trace their problems to years of faulty postural habits. In addition, poor posture can affect the position and function of your vital organs, particularly those in the
abdominal region. Good posture also contributes to good appearance; the person with good posture projects poise, confidence, and dignity.

The Anatomy of Good Posture

To have good posture, it is essential that your back, muscles, and joints be in tip-top shape. Your Back. A healthy back has three natural curves: a slight forward curve in the neck (cervical curve), a slight backward curve in the upper back (thoracic curve), and a slight forward curve in the low back (lumbar curve). Good posture actually means keeping these three curves in balanced
alignment. Your Muscles. Strong and flexible muscles also are essential to good posture. Abdominal, hip, and leg muscles that are weak and inflexible cannot
support your back’s natural curves. Your Joints. Hip, knee, and ankle joints balance your back’s natural curves when you move, making it possible to maintain good posture in any position.

A View of Good Posture

G ood posture—when you are standing—is straight vertical alignment of your body from the top of your head, through your body’s center, to the bottom of your feet. From a side view, good posture can be seen as an imaginary vertical line through the ear, shoulder, hip, knee, and ankle. In addition, the three natural curves in your back can be seen. From a back view, the spine and head are straight, not curved to the right or left. The front view of good posture shows equal heights of shoulders, hips, and knees. The head is held straight, not tilted or turned to one side.

Poor Posture

P oor posture distorts the body’s propervertical alignment and the back’s natural curves.Good posture only has one appearance, but poorposture comes in many unattractive styles.

Check Your Posture
T he best way to check your posture is to receive a thorough postural evaluation from a physical therapist. Physical therapists
have special skills to evaluate and treat postural problems. To determine if a professional evaluation may be necessary, you can evaluate your own posture to some degree. For this you need a wall and a fulllength mirror. To check for normal curves of the spine: Stand with your back to a wall, heels about three inches from the wall. Place one hand behind your neck, with the back of the hand against the wall, and the other hand behind your low back with the palm against the wall. If there is excessive space between your back and the wall, such that you can easily move your hands forward and back more than one inch, some adjustment in your posture may be necessary to restore the normal curves of your spine.

You Can Improve or Maintain Your Posture

T he best way to improve or maintain your posture is to always practice good posture, when sitting, standing, or moving. Practicing good posture is not always as easy as it sounds, especially for some of us who have forgotten what good posture feels like. The following two exercises can help bring back that good posture feeling.

Tips for maintaining good posture while sitting:

Sit with back firmly against chair; chair should be  low enough to allow placement of both feet on the floor with knees slightly higher than hips. Keep your head up and avoid leaning forward. If you work long hours at a desk or typewriter, keep your chair close-in to the desk top to help maintain your upright position. If you feel your low back arching forward while sitting, cross your legs or put your feet up on a stool.

C hanges occur naturally in your body as you grow older. These changes can influence your posture and make it more difficult
to maintain a good posture or correct a poor posture. Some of the physical changes that occur: The disks between the spinal segments become less resilient and give in more readily to external forces, such as gravity and body weight.
Muscles become less flexible. Compression and deterioration of the spine, commonly seen in individuals with osteoporosis,
cause an increased flexed, or bent forward, posture.

Lifestyles usually become more sedentary. Sitting for long periods of time shortens various muscles, which results in the body being pulled into poor postural positions, and stretches and weakens other muscles, which allows the body to slump. Despite the changes that occur naturally with aging, good posture can be maintained and, for many, poor posture improved. In individuals with severe postural problems, such as poor alignments that have existed so long that structural changes have occurred, the poor posture can be kept from getting progressively worse. In any case, all of us must consciously work at achieving and maintaining good posture as we grow older.