Posture is the body's position that you hold against gravity while sitting, standing or laying down. The right posture soothes the body and the mind. Our online orthopedists suggest that the correct posture is when you place least strain on supporting the muscles and ligaments of the body.
So what are good bodily postures? While normally standing, the neck and the lower back should be bent backwards and the mid-back and tailbone should be bent forwards. If your work involves excessive standing or walking about, doctors always recommend wearing low-heeled shoes to avoid stress on the back.
Always choose the right chair according to your height that offers a good back support as well for your lower back. If you can, sit on a chair with armrests that are not too high or low. Your feet should be touching the ground or resting on a footstool such that the angle at your knee is 90*. And also the computer and/or your workstation/table must ideally be at a height such that you don't need to bend forward or on a side to work.
Your bed must be firm for a good back support and have a good mattress with one good pillow.
It is ok to sleep on your side or your back, but not on your stomach as that places a lot of stress on your abdominal organs pushing towards your backbone without you realising it sometimes. This can lead to back problems sooner or later. Try to change your habit to sleeping on the back or side.
Also those sleeping on the side, it is more comfortable and better for your back too if you place a pillow between the knees while sleeping. This helps maintain the natural spinal arch and keeps the backbone pain-free.
A lot of back problems usually arise during the time you spend in the car. Whether you sit in the car seat, make sure your lower back is supported adequately or add a small cushion or backrest.
Also your knees should be higher than your hips in the car seat, which allows your back to relax while driving.
Ensure you are not sitting too close to the steering wheel and this posture is comfortable for you, otherwise place a small flat cushion/pillow just under your thighs.
If necessary, a small cushion could be placed under the thigh. If you drive for long hours, take rest in small breaks once an hour.
There are a lot of injuries your back sustains that add up to a bigger problem later. So try to follow these principles of lifting to avoid stress to your back & muscles:
Try to avoid bending forward to pick up objects.
When trying to lift any object, try to lower your body by placing your body weight on your knees not your back. Bend your knees to lower yourself, as if almost sitting on the floor. You may maintain balance by keeping your feet a little apart. Lift the object smoothly and gradually without any sudden jerk, keeping the object close to your body. Make sure your back is still straight, although not necessarily be vertical/
Slowly get up on your knees itself without twisting your back.
But if the load is too heavy for you, do not lift it alone and ask for help.
Try to carry two small bags if you have to carry weights rather than one large heavy bag. This allows the body to balance and divide the weight putting less pressure on your body.
Remember: Pushing is always easier on your back than pulling is. And so if you have a choice, always push!
Wrong postures can lead to permanent back pains so correct your posture now. Get help from a doctor if you think you already have back pains that you need to manage.