TIPS ON PROPER POSTURE

Standing

–          Your hands should fall naturally at your sides

–          Keep your feet about hip distance apart

–          Keep your shoulders relaxed and back

–          Pull in your abdomen

–          Relax your knees

–          Balance your weight evenly on both feet, do not lean to one side

Sitting

–          Sit tall with your back straight and shoulders squared and relaxed

–          Sit on a chair which allows you to keep your feet flat on the ground- do not cross your legs

–          Balance your weight evenly on both hips

–          Knees should be bent at 90 degrees-right angle

–          Avoid sitting in the same position for more than 30 mins

–          Adjust your work or school chair so you can sit up close to your work

Lifting

–          Have your feet firm and flat on the ground before lifting heavy objects

–          Do not lift anything over 30 pounds

–          When lifting objects that are on the ground- keep your back straight and bend your hips and knees- do NOT keep your knees straight when lifting!

–          Stand relatively close to the object that are lifting

–          Tighten you stomach muscles prior to lifting

–          Don’t jerk the object up to your body- straighten your knees in steady motion and do not twist

–          Follow the same steps when lowering an object- knees and hips bent, stomach tight, and feet flat on ground

Lying down

–          Try to sleep in a position with your back straight (to maintain normal curvature)

–          Put a pillow under your knees

–          Do not sleep in a fetal position- with your body on the side and knees close to your chest

–          Avoid sleeping on your stomach- it will cause your back to strain

–          Pick a mattress which is firm and does not sag

–          If you have a back support, you should wear it at night for more comfort

–          When standing up from the lying position, turn on your side, draw up both knees and swing your legs on the side of the bed. Sit up by pushing yourself up with your hands. Avoid bending forward at your waist.

 

 

 

 

 

 

 

 

For more information on how you can improve your posture visit this website