Good posture can prevent chronic back pain , headaches, chest pain, and shoulder muscle pain. This is especially true for computer users , like most of us, who hunch over the computer for hours on end.
When we talk about good posture and ergonomics , the general idea is that a person who stands upright has good posture, while someone whose back is slightly arched has poor posture . But what people don't often realize is that posture isn't just limited to how we stand .
Having good posture involves training your body to stand, walk, sit, and lie in positions that put the least amount of pressure on the supporting muscles and ligaments in your spine when you do weight-bearing movements or activities.
Below, we'll offer some tips on how to maintain good back posture and also how to improve posture and ergonomics in our daily lives .
What are the causes of bad posture?
According to the most common ergonomic advice , poor posture isn't always a sign of laziness. Many people suffer from this problem, which is becoming increasingly common due to the sedentary lifestyle of modern life . Furthermore, weight gain changes the way the skeleton and muscles find support.
When we assume a hunched or slumped posture, our spine does the same, leading to poor circulation. This can cause the vertebrae to deteriorate over time, resulting in chronic back, neck, and shoulder pain . A neutral position relaxes the body, while a poor posture causes tension .
That's why it's so important to do posture-enhancing activities and ergonomic back exercises if you want to improve your neck posture and maintain good walking posture .
How can we detect that our pain is due to ergonomic and posture defects?
Back pain can be the result of flaws in the ergonomics of our workplace, and we may notice it if it worsens at certain times of the day or week, but eases on the weekends.Therefore, in addition to being aware of our posture , we must identify whether the pain we feel is sudden and whether it could be related to a new job, activity and/or exercise, a new office chair, a pillow or a car seat .
Below, we'll provide you with several ergonomic exercises for your back , neck, and legs, as well as postural recommendations and tips on how to achieve an ergonomic posture in no time .
Ergonomics tips at work if we remain seated for long periods of time
Among the most common good posture tips for people whose jobs require them to sit in front of a computer for several hours, it is imperative to cultivate certain habits, as the spine is not designed to withstand prolonged loads in a static position, and this could cause future complications.
You may have wondered how to improve your posture and why we slouch . Unfortunately, it's a natural tendency due to the poor ergonomics of some products . To avoid this, when sitting in a chair, we should make sure it helps us improve our posture . This way, our lower back, or lumbar region, should have optimal support.
Also, when sitting at the computer, we should keep the top of the screen at eye level and make sure both our arms and wrists are properly supported on the chair and desk. This will help us maintain good back posture and prevent long-term pain.
Ergonomic postures in the office: How to have better posture?
Getting up from your chair regularly or stretching at regular intervals can greatly help relieve muscle fatigue and improve overall blood circulation.
Plus, it's proven that people who do ergonomic exercises have better posture, so it's another great reason to include a 15- to 30-minute exercise schedule in your daily routine .
Sitting ergonomics
What you should do
- To achieve the best ergonomics while sitting, you should keep your head straight, without tilting it up or down.
- Roll your shoulders back and try to relax.
- Sit with your knees slightly lower than your hips.
- Keep your feet flat on the floor.
- You can also use a chair to correct your posture .
What not to do
- Keep your back forcibly straight.
- Working without arm support.
- Put your feet under the chair.
- Cross your legs at the knees, as this can cause poor circulation.
Ergonomics when standing
What you should do
- Keep your shoulders back and aligned for good back ergonomics .
- Use your stomach muscles to keep your body upright.
- Bend your knees slightly to relieve pressure on them.
- Wear good quality shoes that offer support.
What not to do
- Stick your chest out. Instead, try to keep your chest perpendicular to the floor.
- Standing in the same position for long periods of time. Moving and shifting weight.
- Wearing high heels when standing for long periods of time.
Walking ergonomics
What you should do
- To improve your posture when walking , keep your chin parallel to the ground.
- First, make contact with the ground using your heel, then with the rest of your foot, until finally reaching your toes.
- Keep your stomach and rear end aligned with the rest of your body.
What not to do
- Look down toward your feet. Instead, direct your gaze forward.
- Arch your back.
Ergonomics when running
What you should do
- If you're wondering how to have good posture while running , you should keep your head up and always look forward.
- Keep your arms loose and your elbows at a 90-degree angle.
- Lean slightly forward.
- Make contact with the ground with the middle of your foot and push it forward until you reach the tip of your toe.
What not to do
- Hunch your shoulders.
- Bend at the waist.
- Lift your knees high. Always choose what feels natural.
Sleeping ergonomics
What you should do
- Use a firm mattress that provides support.
- Minimize spinal curvatures by using pillows as needed or purchasing a better quality mattress.
- Stretch before bed to relieve tense muscles.
- Sleep on your side with a pillow between your knees, on your back, or under your knees for better support.
What not to do
- Sleeping on your stomach can put pressure on your cervical spine.
- Sleeping on a very high stack of pillows that causes the body to bend in an unnatural way.
Use ergonomic products and a chair to improve posture when sitting, working, or studying.
Back Support Cushions: This is an ergonomic support that can help reduce tension and weight load on the spine.
Portable lumbar cushions: You'll find a huge selection at Theramart. In this article, you can see our Top 5 cushions for improving posture .
Ergonomic office chairs or chairs with an adjustable backrest can be used at work.
Footrest, portable lumbar support, or even a towel or small pillow can be used while sitting in an office chair, or while driving.
Correct use of purses, bags, and backpacks that are designed to minimize back strain can also contribute to good posture.
Corrective lenses can help with glare from computer screens depending on the position of the computer. Resting your eye position can also help prevent slouching or straining your neck with your head tilted forward.
You can read this interesting article from Theramart where we talk about Correct Posture in front of the Computer
How to maintain good posture and ergonomics in everyday environments?
Becoming aware of posture and ergonomics at work, at home, and during leisure time will be a fundamental step in improving our physical fitness. This means consciously connecting episodes of back pain to specific situations in which poor posture or ergonomics may be the root cause of the pain.
Let's not postpone the pain or solve the episodes of discomfort with painkillers. Being aware of the pain will help us know that we must do something to change our reality. This will definitely be the best method we propose for improving your posture.
In this article from Theramart you can receive the best tips to make a drastic postural change immediately.
Exercise to prevent injuries and promote good posture
Regular exercise, such as walking, swimming, or cycling, will help your body stay aerobically fit, while specific strengthening exercises will help the muscles surrounding your back stay strong. Exercise helps condition your muscles and prevent injuries.
There are also specific exercises that help maintain good back posture. In particular, core muscle balance and back muscle strength are essential to help support the upper body and maintain proper back ergonomics .
How can I permanently improve my posture?
Posture goes far beyond appearing confident and balanced. Sitting, standing, walking, and sleeping in a correct position allows our bodies to function properly without pain or injury .
A very interesting article we shared on Theramart called The Science of Posture indicates that better posture could make us happier and more optimistic. Don't miss the opportunity to read it by clicking here .
We hope this article has been helpful and helps prevent and relieve chronic back, waist, and neck pain caused by poor posture. If your pain persists, don't hesitate to consult a healthcare professional immediately.
