Posture

PROPER SEATED POSTURE

When sitting, it’s important to keep the back straight, knees bent, and head centered over the shoulders. Slouching forward may be comfortable and allow the spinal muscles to relax. Over time it overstretches spinal ligaments. That leads to back and neck pain among other problems. We always encourage patients to maintain a “neutral spine” position at all times.

Read the full guide: Choosing the Right Chair to Work In

PROPER STANDING POSTURE

Standing is something we do every day. Even so, most of us have never really given “the art of proper standing” a second thought. Many people are actually unaware that their standing habits can contribute to their back and neck problems.

If you’re one of those people, the following “general standing guidelines” should help you out.

General Rules For Standing

1. Maintain a straight spine rather than slouching to the side.
2. Avoid slouching forward or hyperextending.
3. Keep the chin up with the head centered over the shoulders.
4. Keep the feet slightly less than shoulder width apart.
5. Keep the knees slightly bent.
6. Wear comfortable shoes and leave the heels at home.
7. Avoid standing still for long periods of time. Instead, sit down or move around.

PROPER LYING POSTURE

Approximately 1/3 of our life is spent lying in bed, on the couch, and on the floor. Like other positions, there is a right way and a wrong way to lie. For individuals suffering from pain, modifications may be necessary. The goal is a “pain-free” position, or at least one that does not aggravate the pain.

Lying On Your Stomach

Extended periods of “stomach lying” should be avoided. This is because excessive stress is placed on the joints of the low back. Excessive rotation must also take place in the neck. Neck pain, back pain, headaches, dizziness and arm paresthesias are all commonly experienced. This happens when you stay in this position for an extended period of time. You may need to lie in this position to relieve pain or for some other reason. If so, keep one leg bent with the same side arm raised. Aim for approximately 90 degrees of flexion at the shoulder and elbow joints.

Lying On Your Back

Most people find lying on their back to be a relatively comfortable position. For individuals suffering from back problems, place a folded pillow underneath the knees. This helps reduce tension in the lower back and makes the position more tolerable. Some individuals may also find placing a small pillow or towel under their lower back to be helpful. This will help to maintain the natural curve of the lumbar spine.

Lying On Your Side

Lying on your side is a favored position by many individuals. It may also be a comfortable position that provides relief for individuals with back problems. It’s important while in this position to have adequate support for the head and neck. Use a pillow that fills the gap between the head/neck and the bed. This keeps the head and neck in line with the rest of the spine. Additionally, placing a pillow between the knees will help reduce lumbar and pelvic torsion. Women with larger hips and small waists should try a small pillow under the waist. It prevents lateral bending of the spine while lying on the side.

Choosing A Pillow

Choosing a pillow that supports the cervical spine is extremely important. That is especially true for those with neck or upper back problems. It also matters for anyone with a history of headaches. There are a number of cervical pillows on the market. Many of the inexpensive ones (those under $20) are poorly designed. They use rigid foam that does not conform to the natural contours of the head and neck. Look for a cervical pillow that contours to the shape and size of your head and neck. It should still provide support. Don’t be scared to spend a little extra on a high-quality pillow. It’s well worth the money. Besides, it’s something you’ll use every day.