Guidelines to Proper Posture Positions

Being posture perfect is integral to a long and healthy life. A good posture is one, in which the body is held upright against gravity, when sitting, standing or lying down. Whatever position the body is in, the bones and joints must be in perfect alignment. Also, there should be minimum strain on the muscles that support the bone structure.

Fulfilling proper posture requirements helps prevent back and neck pain; prevents strain and fatigue, keeps the spine healthy; curtails the wearing of joint surfaces that result in arthritis and contributes to an impressive appearance.

It is quite easy to develop good postural habits while standing, sitting, driving, moving heavy objects and sleeping. There are guidelines to proper positions for all these activities.

Correct Sitting Position

• When sitting on a chair, keep your head upright, shoulders back and your buttocks must touch the back of your chair.
• Maintain the normal curves of your back.
• Distribute your weight evenly on both hips.
• Keep your feet flat on the floor. You may use a foot rest.
• Do not cross your legs
• Keep your knees slightly apart, bent at right angle. They should either be higher or in level with your hips.
• Avoid sitting in the same position for more than 30 minutes.
• If your chair has rolls and pivots, do not twist at the waist when you have to move. Instead, move your whole body.
• If you want to stand up after being seated for a long time, do not bend at the waist. Instead, move to the front of the chair and then straighten your legs. Stretch your back soon after

Correct Standing Position

• When standing, your body weight must mostly lie on the balls of your feet.
• Avoid locking your knees.
• Stand with your feet slightly apart.
• It's best to leave your arms loose by your side when standing.
• Your head should not be pushed out forward backward or sideways. Make sure it rests square on your neck and shoulders, straight with your chin in.
• Keep your shoulders back. Avoid slouching.
• Keep your chest forward.
• Tuck your stomach in.
• Keep your feet parallel or in the "at ease" stance.
• Avoid standing in the same position for a long time.
• When standing, try to elevate one foot by resting it on a stool or box. keep switching your foot position.

Correct driving position

• Use lumbar support for your back. Keep your knees higher or in level with your hips.
• Keep your seat close to the steering wheel, so that your back gets adequate support, your knees are bent, and your feet can comfortably reach the pedals.
• Correct Lifting Position
• Do not try to lift objects heavier than 30 pounds.
• Before lifting, make sure your feet are planted firmly on the ground.
• In case you want to lift a heavy object off the floor, do not bend at your waist. Instead, bend at your knees and hips, keeping your back straight at all times.
• Just before you lift the object off the ground, widen your stance, and tighten your stomach muscles. Use your leg muscles to slowly lift the object. Do not jerk!
• Always move your feet forward when lifting an object.
• With the object in hand, do not twist your body. Gradually, bring your body to an upright position.
• If the object you want to lift is lying on a table-top, first slide it to the edge of the table so that it is close to your body. Bend your knees and lift the object.
• Avoid lifting heavy objects above waist level
• When lowering the weight in your hands to the floor, take the same position as you did when lifting it up, bending at your hips and knees.
• When carrying a backpack, avoid leaning forward or rounding the shoulders. Balance the weight on both sides as much as possible.
• Correct Position for Sleeping and Lying Down
• Use a firm mattress for better support, and a pillow to only support your head, never your shoulders.
• Maintain the curves of your back. Use lumbar support if necessary.
• Do not sleep on your side, with knees drawn up to your chest.
• Avoid sleeping on your stomach, especially on a saggy mattress, as that may cause back strain.
• When getting out of bed, do not bend at the waist. Instead, turn on your side, draw up both knees and swing your legs on the side of the bed.

If these correct positions are observed, a majority of people with back and neck pain will experience relief, and an improvement in muscle tone. A life long commitment to quality posture, along with adherence to posture improvement advice and tips, will eliminate poor postural habits to achieve an effortless, upright form.