Most of us spend a lot of time sitting,so posture makes a big difference to our backs. Here are six ways to improve posture 1. Feet flat on the floor. Keep one foot, and preferably both feet, flat on the floor. Try this: Sit down and 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. Concentrate on the shape of the lower spine. Straighten your legs and place the feet on ground, on the heels of your shoes. See how your lower spine has changed shape-it’s moved slightly from the back of the chair. The muscles in the mid section of your back have to work to keep you sitting up straight. Now notice the lower back’s shape when you put your feet flat on the floor, with your knees at a 90 degree angle. It’s in contact with the back of the chair. Your mid-section back muscles are relaxed.
2. Back straight-don’t slump. By resting your arms on the desk, you take some of the load from your back. Relaxing your shoulders as much as you can prevents tense neck and shoulder muscles. Try to be aware when you lift your shoulders and remind yourself to drop them. Don’t work with a twisted spine-work with the computer screen so that it’s right in front of you and you face it directly.
3. Don’t twist and stretch to the side at the same time. If you need to get something out of your desk drawer or off the floor, turn your body to face the object. If you cant reach something without leaning out of your chair, then rather stand up to get it.
4. Stand up. Don’t sit at the desk uninterrupted for more than 1-2 hours. Stand up, walk around for 3 minutes. You could do some work standing up for a few minutes. You could look through files or documents on the desk whilst standing, for example. If you have a whiteboard, you could stand and write some ideas on whatever you are working on. Walk to the kitchen to get some water. Find ways to break the uninterrupted sitting.
5. Good posture when standing up and sitting down. Don’t overlook this, as you can strain your back if you arch it when you getting up or sitting down. Try not to move your back as you sit and stand.Keep good posture and lean forward at the hips. Don’t lift your chin and arch the back when standing. Rather look slightly down and remember to keep the back straight, not arching it as you stand.
6. Posture when picking up objects. This is a very common cause of back strain. Make sure to use good posture and technique. Don’t bend your back, bend the knees. Tense your abdominal muscles-they help to keep the back upright. Let your leg muscles do the lifting and not your back.
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