Tips for better posture

Dr Ali Hassan Al Attar/ physiotherapy specialist
State of Kuwait
15 February, 2016

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أنقر هنا لقراءة باللغة ألعربية

It is important to recognize the correct way to perform the common daily activities in order to have healthy body. For sure there are different techniques and biomechanics to perform the movement, but more important to chose the most suitable ones for your, practice them, and remind yourself every time you plan to do them. In this article, we are going to show the most common technique for some of the activities that we would use daily. Follow the instructions step-by-step, practice them, and you will be confident with them over the time.

Standing posture: Good posture is nothing more than keeping your body in alignment. Hold your head straight, balanced evenly between your shoulders and with your chin parallel to the floor. Keep shoulders, hips, and knees level and your feet and knees pointed straight ahead. From the side, your ear, shoulder, hip, knee, and ankle should be centered along an imaginary straight line.

Sitting position: Hold your head straight and erect, bend your knees and hips at 110-degree angles, and keep your feet flat on the floor and keep your arm supported. Keep your lower back pressed against the chair.

Sitting in the car: Position yourself correctly in the seat itself. Make sure you sit straight and that your buttocks and back are square and completely squeezed into the seat. This helps to avoid backaches, possible back injuries and maintains awareness during long drives. Adjust the seat distance. The seat should always be positioned with regard to the pedals. Press the brake pedal fully with your right foot and fully depress the clutch (in a manual transmission car) or dead pedal (in an automatic). The distance should be adjusted so that with fully depressed pedals, you knees remain slightly bent (about 120 degrees).

Sleeping position: there is two recommended sleeping positions. If you prefer to  sleep on you back, keep your knees bend by placing a pillow underneath them. If you have hip pain, you can place another pillow between your thighs. On the other hand, if you like to sleep on your side try to keep a pillow between your knees. In both positions, hug a pillow to avoid closure of the shoulders in to reduce the stress on them.

Getting in/out of the bed: this is very important especially for those who are complaining of back pain weather it is due to specific disease or just general ache. When you want to get out of the bed, first you should turn on your side, and then lower your legs. At the same time, push your body with your elbow. Sit on the edge of the bed, relax, and then stand up. In the same manner, you can enter you bed by following the same procedure. First, sit on the edge of the bed. After that, slowly lie down on your side, and then turn on your back.

Lifting techniques: keep your body closer to the object you plan to lift. Bend your both knee. Keep your back straight and tighten you’re your stomach. Grip the object firmly and lift with your legs. Keep it close to your body.

Reaching for objects: if you plan to reach something above your head level, try to avoid extending your arm for reaching. Instead, use a small stool or box to stand on and reach smoothly.



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