Today's post comes from Lucas Meyers, physical therapist and athletic trainer with ATI Physical Therap.
“Straighten up!” We’ve all heard our mothers or teachers tell us this time after time…and as we grow older and have pain in our back, shoulders, and neck, we start to think they offered pretty valuable advice! This pain often comes from repeatedly poor posture.
To correct and maintain good posture, I suggest the following these tips:
1. Use the balls of your feet to bear your body weight.
2. Keep your feet shoulder-width apart, knees slightly bent and arms hanging naturally along the sides of your body.
3. Your earlobes should be in line with your shoulders. Don’t push your head forward.
4. Pull your shoulders back, and stand tall and straight.
5. Engage your abdominal muscles, and tuck your stomach in.
6. When standing for a long time, shift weight from one foot to the other, or from heels to toes.
1. Keep your head up, eyes forward, with your chin parallel to the ground.
2. Don’t push your head forward.
3. Keep your shoulders back and aligned with the rest of the body.
4. Touch the ground with your heel first to help ensure alignment and balance.
Lying or Sleeping
1. Your mattress should be firm enough to keep your spine in a straight alignment, without compromising comfort.
2. Sleeping on your back or side is preferred over your stomach.
3. Use a pillow to fill the curve of your neck. Your head shouldn’t be higher or lower than your spine.
4. If sleeping on your side, place a pillow between your legs.
5. If sleeping on your back, place a pillow under your knees.
1. Be sure your shoulders are straight, your back is aligned against the chair, and avoid slouching or leaning forward.
2. Be sure the chair is designed to support your low-and mid-back.
3. When sitting at a desk, arms should be bent at a 90 degree angle at your elbows.
4. Keep your knees and hips in line with each other, with your feet flat on the floor.
5. Don't sit in the same position for too long. Get up, move around and stretch.
1. Sit with your back aligned against the seat for proper back support.
2. Adjust your seat so your arms have a slight bend when gripping the wheel, and your knees are even with your hips.
3. The headrest should support the middle of your head.