Over time, poor posture can be caused by habits in everyday activities. Activities like sitting in office chairs, looking at the computer, holding a cell phone, or carrying a purse on your shoulder, put strain on the spine and can cause pain over time.
Poor posture can easily become second nature, causing and worsening episodes of back and neck pain and damaging structures in the spine.
Fortunately, the main factors that affect posture and ergonomics are entirely within the control of the individual and are as follows.
The following guidelines suggest various ways to improve posture and ergonomics:
1. Recognize warning signs of back pain caused by poor ergonomics and posture Back pain can be the result of poor ergonomics and posture if the back pain worsens at certain times of the day or week (for example, after a long day in the office chair). in front of a computer, but not on weekends); Pain that starts in the neck and spreads to the upper back, lower back, and extremities; Pain that disappears after changing position; sudden back pain from a new job, new office chair, or new car; and / or back pain that comes and goes for months.
2. Keep your body straight, sit in the office chair and sit down, distribute the weight evenly over the front, back and legs. When sitting in an office chair, take advantage of the chair. Sit down and place your ears, shoulders and hips in a vertical line. Sitting for a long time, even in a good posture, can be tiring. The inclination towards the edge of the chair with the back can be changed by sitting in an office chair to facilitate the work of the back muscles. How to reduce back pain?
Some people take advantage of the natural balance achieved by sitting on a balance ball; In this position, the pelvis gently bends forward, extending the lumbar spine, supporting the shoulders (as if sitting on the edge of a chair).
Pay attention to unhealthy behavior, such as. uneven legs when sitting, bending one side, tilting shoulders forward or tilting head.
3. Get up and move as muscle mass tire, slouching, slumping, and different terrible postures turn out to be more likely; this in turn puts extra strain on the neck and again. To be able to preserve a comfortable yet supported posture, change positions regularly. One manner is to take a ruin from sitting in an workplace chair every 1/2 hour for 2 minutes so as to stretch, stand, or walk.
4. If you are sitting for a prolonged period of time in one position, wear comfortable ergonomic “props” or use an ergonomic office chair. If you are sitting for prolonged periods in one position, wear supportive ergonomic “props.” Use ergonomic office chairs or chairs with an adjustable back support.
5 Best Ways to Improve Your Posture
5. Being aware of posture and ergonomics in everyday settings is an important step to instilling good posture and ergonomics. This includes making conscious connections between episodes of abuse and regular posture and ergonomics practices.
6. Exercise helps prevent injury and promote good posture Regular exercise such as walking, swimming, or bicycling will keep the body aerobically fit, while specific strengthening exercises will keep the muscles surrounding the back strong.
7. Wear supportive footwear while standing Avoid frequently wearing high-heeled shoes, which can alter the body’s center of gravity and cause compensatory alignment of the entire body, negatively affecting back support and posture.
8. In order to avoid injuries, it is important to maintain good posture even while moving. Walking, lifting heavy materials, holding a telephone, and typing are all activities that require attention to ergonomics and posture.