6 Steps To Better Posture And Less Back Pain

For those of us sitting at a desk studying or working, which I’m guessing is most of you reading this, posture makes a big difference to your back. Here are six points to remember 1. Keep your feet flat on the floor At least one foot, preferably both, should be flat on the floor. Try this experiment: Sit at your desk. If you have a chair with a moving back, lock it in the upright position. Rest your hands in front of you on the desk, as if you are typing on the keyboard or reading. Concentrate on your lower back and the shape of your spine. Stretch out your legs and balance your feet on the heels of your shoes. Notice how your lower spine has moved away slightly from the back of the chair and the muscles in the middle of your back are working to keep you upright. Now put your feet flat on the floor, with your knees at a 90 degree angle. Notice how your lower back is in contact with the back of the chair and your back muscles are more relaxed, not working to keep you upright.

2. Keep your back straight. Don’t slump over the desk. Rest the weight of your arms on the desk. Try to relax your shoulders; they shouldnt rise at all. Try to position your computer screen so that its right in front of you or turn your chair so that you are facing it. Don’t work whilst twisting your spine.

3. Don’t stretch to the side and twist simultaneously. When picking something off the floor,turn your body to face the object. If the object is too far away to reach, rather stand up to get it than leaning out of your chair.

4. Get up and walk every 1-2 hours-don’t sit continuously. Walk around for a few minutes-go and get some water. You could work standing for a while eg reading some documents or files. Another option is to write some ideas or notes on your tasks on on your whiteboard. Think of ways to break continuous sitting.

5. Posture when sitting down and getting up. You can harm your back if you arch it when you stand up or sit down. Always keep the spine straight and try not to move it as you sit and stand. When you standing up, many people lift their chins and arch their backs-don’t. Move your chair back and place both feet flat on the ground. Keep your back straight while leaning forward from the hips. Look slightly downwards, then stand and push with your legs, feeling your weight going through your heels.

6. Picking things up. Probably the most common cause of back strain is incorrect posture and technique when picking things up, especially heavy objects. Remember:bend your knees, back straight,tense abdominal muscles,do the lifting with your legs not your back.