Proper Posture Benefits
- Keeps bones and joints in the correct alignment so that muscles are being used properly.
- Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.
- Decreases the stress on the ligaments holding the joints of the spine together.
- Prevents the spine from becoming fixed in abnormal positions.
- Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
- Prevents strain or overuse problems.
- Prevents backache and muscular pain.
- Contributes to a good appearance.
Proper Posture Requirements
Correct Sitting Position
- Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
- All three normal back curves should be present while sitting. A small, rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back.
- Distribute your body weight evenly on both hips.
- Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips. (use a foot rest or stool if necessary). Your legs should not be crossed.
- Keep your feet flat on the floor.
- Try to avoid sitting in the same position for more than 30 minutes.
- At work, adjust your chair height and work station so you can sit up close to your work and tilt it up at you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
- When sitting in a chair that rolls and pivots, don't twist at the waist while sitting. Instead, turn your whole body.
- When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist. Immediately stretch your back by doing 10 standing backbends.
- Sit at the end of your chair and slouch completely.
- Draw yourself up and accentuate the curve of your back as far as possible. Hold for a few seconds.
- Release the position slightly (about 10 degrees). This is a good sitting posture.
Correct Driving Position
- Use a back support (lumbar roll) at the curve of your back. Your knees should be at the same level or higher than your hips.
- Move the seat close to the steering wheel to support the curve of your back. The seat should be close enough to allow your knees to bend and your feet to reach the pedals.
Correct Lifting Position
- If you must lift objects, do not try to lift objects that are awkward or are heavier than 30 pounds.
- Before you lift a heavy object, make sure you have firm footing.
- To pick up an object that is lower than the level of your waist, keep your back straight and bend at your knees and hips. Do not bend forward at the waist with your knees straight.
- Stand with a wide stance close to the object you are trying to pick up and keep your feet firm on the ground. Tighten your stomach muscles and lift the object using your leg muscles. Straighten your knees in a steady motion. Don't jerk the object up to your body.
- Stand completely upright without twisting. Always move your feet forward when lifting an object.
- If you are lifting an object from a table, slide it to the edge to the table so that you can hold it close to your body. Bend your knees so that you are close to the object. Use your legs to lift the object and come to a standing position.
- Avoid lifting heavy objects above waist level.
- Hold packages close to your body with your arms bent. Keep your stomach muscles tight. Take small steps and go slowly.
- To lower the object, place your feet as you did to lift, tighten stomach muscles and bend your hips and knees.
What is the best position for sleeping and lying down?
No matter what position you lie in, the pillow should be under your head, but not your shoulders, and should be a thickness that allows your head to be in a normal position.
- Try to sleep in a position which helps you maintain the curve in your back (such as on your back with a pillow under your knees or a lumbar roll under your lower back; or on your side with your knees slightly bent). Do not sleep on your side with your knees drawn up to your chest. You may want to avoid sleeping on your stomach, especially on a saggy mattress, since this can cause back strain and can be uncomfortable for your neck.
- Select a firm mattress and box spring set that does not sag. If necessary, place a board under your mattress. You can also place the mattress on the floor temporarily if necessary. If you've always slept on a soft surface, it may be more painful to change to a hard surface. Try to do what's most comfortable for you.
- Try using a back support (lumbar support) at night to make you more comfortable. A rolled sheet or towel tied around your waist may be helpful.
- When standing up from the lying position, turn on your side, draw up both knees and swing your legs on the side of the bed. Sit up by pushing yourself up with your hands. Avoid bending forward at your waist.
Lumbar Roll
- Determine the right size for your lumbar roll. Sit with your back against a chair and place your forearm between the chair and your lumbar area of the lower back. Push your upper back lightly against the chair, taking most of the pressure off your arm, although your lumbar region should still slightly touch your arm. You should feel comfortable and supported.
- Locate material you would like to use for your lumbar roll. You can use many different things around your home, such as a folded towel, a shirt, a jacket, small inflatable pillow, a roll of quilted paper towels or a roll of foam.
- Roll the material to the right size, usually about the size of your forearm. Remember to roll the material smoothly and evenly. Secure with tape. If desired, cover with a pillow case or tape the support to your chair at the level that supports you the best and feels most comfortable.
- Don't make the roll too big otherwise it will be uncomfortable. It will also push you forward, which doesn't help with support at all. If the roll is uncomfortable, it will not be beneficial.
- Don't round your back against the lumbar roll or use it too high on your back. Neither one of these situations will be beneficial to your back. Press your upper back against your chair, allowing your lumbar region to naturally curve around the roll. Try not to tilt or crane your neck and head while sitting.
How to Adjust your Chair
Once you have purchased an adjustable chair, make adjustments to provide the best fit. Begin by reviewing the chair manual if it is available. Manuals or instructions are often available on the chair manufacturer’s website. Inspect the chair to determine where the adjustment controls are located.
- Sit in the chair and push your hips back as far as they can go against the chair back.
- Adjust the seat height until your feet are flat on the floor. Your hips should be equal to or slightly higher than your knees with your thighs parallel to the floor.
- Sit evenly on your hips with your weight equally distributed between your thighs and buttocks. If you are sitting on your wallet, remove it.
- Recheck your position to make sure that your hips are still against the chair backrest. There should be 1-3 fingers distance between the back of your knees and the edge of the seat. If you have a seat depth adjustment, adjust the depth of your seat if necessary.
- If you do not have a seat pan depth adjustment, you may be able to reposition the backrest in or out and adjust the angle so that the depth of the seat is better.
- Adjust the backrest height to a comfortable position The seat back should fit into the curves of your back. Make sure your lower back is fully supported. Adjust the lumbar support if you have one, or use a small lumbar support pillow or cushion. Be sure it fits properly and is fits the size of your curve. Improperly fitted pillows or cushions may be worse than no cushion at all.
- Adjust the seat tilt if you have that option. It is usually located on the right side of the chair in front of the seat height adjustment lever. Release the lever to activate the tilt. Follow the instructions in the chair manual to operate the lever.
- Adjust the chair tilt tension so that you can recline the chair by shifting your weight rather than pushing off from your feet or hips. This mechanism is usually found under the seat in front of the pedestal.
- If you prefer not to recline, the chair tilt mechanism can be kept in a locked position or tightened as much as possible.
- Some chairs have a forward seat tilt adjustment that can be engaged to allow the seat to tilt forward. This mechanism is usually found under the right side of the chair near the front edge of the seat. Release the lock to actively engage the seat forward tilt mechanism.
- Adjust the width of the armrests if possible. You should be able to touch them with your arms close by your sides. The armrests should not interfere with your ability to get up and down from your chair.
- Adjust the height of your armrests. Position them at a level where you can place your forearms on the armrests with your shoulders relaxed.
- Adjust the armrest pivot if available to position your arms in a comfortable position.
- Remove your armrests if they do not adjust and are in your way.
