Posture is the window to our spine; So no matter what action you do- the way that you stand, sit, sleep, lift and bend, your posture will show. Below are some tips to improving your posture therefore minimizing injury to your body.
- hold your head high, chin firmly forward, shoulders back, chest out, and stomach tucked in to increase your balance. If you stand all day in a job like a cashier or clerk, rest one foot on a stool or take breaks to get off your feet for a while.
- use a chair with firm low back support. Keep desk or table top elbow high, adjust the chair or use a footrest
to keep pressure off the back of the legs, and keep your knees a little higher than your hips. Get up and stretch frequently--every hour if you sit for long periods of time. Do not sit on a fat wallet; it can cause hip imbalance!
When working on a computer
- take a one or two minute task break every 20 minutes when you work at a computer screen. Keep the screen 15 degrees below eye level. Place reference materials on a copy stand
even with and close to the terminal.
When sitting in the car
- adjust the seat forward so your knees are higher than your hips. Put a small pillow or cushion
in the small of your back.
- sleep on your side with your knees bent and head supported by a neck pillow
, to make your head level with your spine. Or, sleep on your back, avoiding thick pillows under your head. Use a small pillow under your neck instead. Don't sleep on your stomach. If you want to sleep on your side, take a knee pillow
and place it between your knees
- let your legs do the work in order to prevent injury to your low back. Stand close to the object, then where possible squat down and straddle it. Grasp the object, and slowly lift the load by straightening your legs as you stand up. Carry the object close to your body.
- never twist from the waist and bend forward at the same time. To lift or reach something on the floor, bend the knees while keeping the back straight.