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Posture correction: Learn various techniques to correct posture

What is posture?

Posture is the position in which we hold your body while standing, sitting, or lying down. Posture matters a little, but not a lot. Many habitual postures are the result of long-term adaptations to anatomical quirks, and it’s difficult and unwise to try to change them.

Good posture is the correct alignment of your body parts supported by the right and balanced amount of muscle tension against gravity. Without posture and the muscles that control it, we would simply fall to the ground. People who are health conscious are haunted by the idea that they “should” correct their posture, or might have to fight a battle against self-imposed or careless crookedness, primarily as self-defense against common problems like neck pain, headaches, and especially low back pain.

Normal routine and posture:

Generally, we do not maintain normal posture. Instead, certain muscles do it for us, and we don't even have to think about it. Different muscle groups, like hamstrings and large back muscles, are critically important in maintaining good posture. Whereas the ligaments help to hold the skeleton together, these postural muscles, when functioning properly, prevent the forces of gravity from pushing us over forward. Postural muscles also maintain your posture and balance during movement.

View of the physiotherapist:

Physiotherapist also explains that poor posture is a “real” thing a genuine source of partially preventable physical stress and therefore leads to a chronic pain, mostly in the later part of the life.

Risks due to poor posture:

Many factors contribute to poor posture some of them are stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, and high-heeled shoes Poor posture can lead to excessive strain on our postural muscles and may even cause them to relax, when held in certain positions for long periods of time.

In addition, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy sitting and standing habits can also contribute to poor body positioning.

How to correct a posture?

Long-standing postural problems will typically take longer to address than short-lived ones, as often the joints have adapted to your long-standing poor posture. Your doctor of chiropractic can assist you with proper posture, including recommending exercises to strengthen your core postural muscles.

Conscious awareness of your own posture and knowing what posture is correct will help you consciously correct yourself.

Who Can Help You Achieve Good Posture?

Your physiotherapist is the ideal health professional to observe your posture style and provide you with hands-on treatment, posture correction exercises and helpful home products for you to achieve great posture.

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.
  • Distribute your body weight evenly on both hips.
  • Try to avoid sitting in the same position for more than 30 minutes.

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. 

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.
  • Select a firm mattress and box spring set that does not sag
  • Try using a back support (lumbar support) at night to make you more comfortable.
  • 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.


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