Posture and Back Health

June 15, 2022

Correct sitting position

  • Sit up straight with your shoulders back and your back straight. Your buttocks should be in contact with the chair's back.
  • While sitting, all three natural back curves should be present. To help retain the typical curvature in your back, roll up a small towel or use a lumbar roll.
  • Sit at the far end of your chair and slouch.
  • Draw yourself up and emphasize your back's curve as much as possible. Hold the position for a few seconds.
  • Slightly relax the position (about 10 degrees). This is an excellent sitting position.
  • Spread your weight evenly across both hips.
  • Make a straight angle with your knees. Maintain an equal or slightly higher knee-to-hip ratio. (If required, use a footrest or a stool.)
  • Maintain a flat foot on the floor.
  • Spend no more than 30 minutes sitting in the same position.
  • Adjust the height of your chair and workstation at work so that you can sit up close to your work and tilt it up toward you. Keep your shoulders relaxed by resting your elbows and arms on your chair or desk.
  • Avoid twisting at the waist while sitting on a chair that rolls and pivots. Instead, rotate your entire body.
  • Move to the front of the chair when standing up from a seated position. Straighten your legs to stand up. Bending forward at the waist is not recommended. Do 10 standing backbends to immediately extend your back.

Correct driving position

  • At the curve of your back, use a back support (lumbar roll). Your knees should be at or above the level of your hips.
  • To support the curve of your back, move the seat closer to the steering wheel. Your knees should be able to bend and your feet should be able to reach the pedals if the seat is close enough.

Correct lifting position

  • If you have to lift something, don't try to lift anything uncomfortable or heavier than 30 pounds.
  • Make sure you have solid footing before lifting a big thing.
  • Keep your back straight and bend your knees and hips to pick up an object that is lower than your waist level. Do not straighten your knees when bending forward at the waist.
  • Keep your feet firm on the ground and take a wide stance close to the object you're going to pick up. Tighten your tummy muscles and use your leg muscles to lift the thing. Straighten your knees slowly and steadily.
    Do not yank the thing towards your body.
  • Without twisting, stand totally upright. When raising an object, always move your feet forward.
  • If you're lifting anything off a table, move it to the table's edge so you can keep it close to your body. Get near to the thing by bending your knees.
    To get to a standing position, lift the object using your legs.
  • Lifting large goods above the waist level is not recommended.
  • With your arms bent, Hold packages close to your body. Tighten your stomach muscles. Go gently and in modest steps.
  • Place your feet where you lifted them to lower the object, tense your core muscles, and bend your hips and knees.

The Takeaway

The modern office discourages movement, and sitting for long periods can be harmful to your health. Even so, even correcting your posture can help you improve your health. Investing in a few ergonomically designed goods and knowing how to sit properly will help reduce muscle and bone wear and tear. This will pay off throughout your career as you avoid injuries, strains, and pain.

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