How many times a day do you sit, reach, lift, carry, and stand? Were you aware of your posture? If not it may be something to consider. According to the American Chiropractic Association, “80-90% of the population suffers from spinal pain at some point.” Proper spine alignment is an essential to good health practices yet overlooked. Maintaining good posture may bring about benefits such as: combat back pain, minimize medical bills, increase ability to perform activities of daily living (ADL’s), and portray a higher level of confidence.
Test your posture:
The Wall Test
Stand back against the wall. Stand straight and tall until the back of your head, shoulder blades, and gluts, touch the wall. Your heels should be 3 to 4 inches out from the wall, feet hip width apart, and knees slightly bent (not locked). Your back should be in a neutral position. Test this by placing one flat hand between the small of your back and the wall.
The Mirror Test
Stand in front of the mirror facing the side. Roll your shoulder blades back engaging those muscles squeezing them together slightly. Align your ears with your shoulders and tuck your gluts in by engaging your abdominal. Keep your feet hip width apart with your knees slightly bent (not locked).
The American Chiropractic Association recommends the following spinal health tips:
Standing
- When standing, keep one foot slightly in front of the other, with your knees slightly bent. This position helps to take the pressure off your low back.
- Do not stand bent forward at the waist for prolonged periods of time. The muscles in your low back become deconditioned in this position, which may lead to pain.
Lifting
- At all times, avoid twisting while lifting. Twisting is one of the most dangerous movements for your spine, especially while lifting.
- If the item is too heavy to lift, pushing it is easier on your back than pulling it. Whenever possible, use your legs, not your back or upper body, to push the item.
If you must lift a heavy item, get someone to help you.
Sitting
- Keep your knees slightly higher than your hips, with your head up and back straight.
- Avoid rolling your shoulders forward (slouching).
- Try to maintain the natural curve in your low back.
Reaching and Bending
- When reaching for something above shoulder level, stand on a stool. Straining to reach such objects may not only hurt your mid-back and neck, but it can also bring on shoulder problems.
- Do NOT bend over at the waist to pick up items from the floor or a table.
- Instead, kneel down on one knee, as close as possible to the item you are lifting, with the other foot flat on the floor and pick the item up.
- Or bend at the knees, keep the item close to your body, and lift with your legs, not your back.
Carrying
- When carrying object, particulary if they are heavy, keep them as close to your body as possible.
- Carrying two small objects -- one in each hand -- is often easier to handle than one large one.
- Healthy Diet and Exercise
- While the proverbial jury is still out, we suspect that extra weight puts undue strain on your spine. Keep within 10 lbs. of your ideal weight for a healthier back.
- “Beer belly” is likely the worst culprit, as it puts unwanted pressure on the muscles, ligaments and tendons in your low back.
- The most efficient and effective way to reduce weight is by eating a sensible diet and exercising regularly.
- Consult with your doctor before beginning any exercise program, particularly if you have a health condition.
Sleeping
- Sleeping on your back puts approximately 50 pounds of pressure on your spine. Other positions may be better.
- Placing a pillow under your knees while lying on your back cuts the pressure on your spine roughly in half.
- Lying on your side with a pillow between your knees may also reduce the pressure on your back.
- Never sleep in a position that causes a portion of your spine to hurt. Most often, your body will tell you what position is best.
Click here to view the entire ACA article.
Resources
ACA - Tips for a Healthy Spine. (n.d.). ACA - The American Chiropractic Association (ACA) -
Representing doctors of chiropractic (chiropractors)- . Retrieved March 13, 2013, from http://www.acatoday.org/content_css.cfm?CID=1458
Slide show: Prevent back pain with good posture - MayoClinic.com. (n.d.). Mayo Clinic. Retrieved March 13, 2013, from http://www.mayoclinic.com/health/back-pain/LB00002_D&slide=4
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