Advice Regarding Postures
1. Proper postures for neck and back pain
Our spine is made up of bones and cartilage, they are stacked one on top of each other. Though bones are hard and strong the cartilage is soft and compressible.
Because of this if we don’t keep our spines in the proper position the cartilage gets damaged and we develop neck pain, back pain and even sciatica.
So we must maintain a straight spine posture, keeping our ears over our shoulders and shoulders over our hips at all time either at sitting or standing.
2. Proper postures for sitting
Keep top of Screen within normal cone of vision of 0-20 degrees , so keep eyes just near the level of the top of the screen. don’t look down more than 20 -30 degrees .
Keep Ears , shoulders , hips in one vertical line . keep monitor right in front of you.
Elbows close to body at 90 degrees ideally resting on an arm rest.
Hips as far back as possible leaning into chair keep at 100 degrees, knees 90-100 degrees and feet on the ground or on a rest .
Get up every 15 min even if you get for a few seconds that’s all right. After this sit down again in a proper way. Also, every 30 min see that you walk a bit even a few minutes is adequate. Read More
Good Posture
Bad Posture
3. Best Sleeping Position
Top picture shows how to sleep to the side, position like this and use two pillows. Below picture shoes how to sleep upright. here again use two pillows as shown Use a firm mattress and a pillow which is not too hard Don’t sleep face down or curled up sleep as shown in above pictures. Read More
4. Don’t lift heavy things alone. Use your knees to lift things.
Follow these tips to avoid compressing the spinal discs or straining your lower back when you are lifting:
Keep a wide base of support. Your feet should be shoulder-width apart,
Squat down, bending at the hips and knees only.
Keep good posture. Look straight ahead, and keep your back straight, your chest out, and your shoulders back. This helps keep your upper back straight while having a slight arch in your lower back.
Slowly lift by straightening your hips and knees (not your back). Keep your back straight, and don’t twist as you lift.
Hold the load as close to your body as possible, at the level of your belly button.
Use your feet to change direction, taking small steps.
Set down your load carefully, squatting with the knees and hips only. Read More
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