LIFESTYLE NEWS - Exercise is one of the ways to improve your physical wellbeing and it aids in great measure to get rid of ailments, aches and pains. Follow the exercise programme provided by the biokineticists at Anine van der Westhuizen Biokineticist in George and feel the difference. This week biokineticist Megan van Huyssteen continues the series about good posture.
The last few weeks I discussed good posture and gave a few tips. This week I'll be giving a summary of posture improving tips in daily positions:
When standing - Hold your head high, shoulders back, ribcage lifted, and core activated. If you stand all day in a job like a cashier or clerk, rest one foot on a stool or take sit breaks to get off your feet for a while.
When sitting - Use a chair with a firm lower back support. Keep your desk or table at elbow height, adjust your chair or use a footrest to keep pressure off the back of the legs, and keep your knees a little higher than your hips. Get up and stretch frequently, every hour if you sit for long periods. And for the men, do not sit on a fat wallet; it can cause hip imbalances.
When working on a computer - Take a one or two minute task break every 20 minutes when you work at a computer screen. Keep the screen 15 degrees below eye level.
When sitting in the car - Adjust the seat forward so your knees are higher than your hips. You can put a small pillow or cushion in the small of your back for support.
When sleeping - Sleep on your side with your knees bent and head supported by a pillow, to make your head level with your spine.
Alternatively, sleep on your back, avoiding thick pillows under your head. Use a small pillow under your neck instead.
When lifting objects - Activate your core muscles and let your legs do the work, in order to prevent injury to your lower back. Stand close to the object. Grasp the object, and slowly lift the load by straightening your legs as you stand up. Always carry the object close to your body.
When bending - Never twist from the waist and bend forward at the same time. To lift or reach something on the floor, bend the knees while keeping the back straight.
If you follow these practices but still feel discomfort and pain related to specific activities, it will be wise to visit a biokineticist or doctor for a postural evaluation, and ensure that you will not injure yourself any further.
Read a previous article: Keep your back happy with the right posture
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