Posture - how to prevent back aches, before they start!

How many times have you heard ?Don?t slouch?, ?Sit up tall?, or ?Watch you posture??? The emphasis on the importance of good posture is centuries old.? One can speak of postures for sitting, standing, walking, and many other ?positions?.? Thus, the efficiency or effectiveness of a particular posture really depends on the task at hand.

The human body tends to work in positions which are less physically demanding, whether they are correct or not.? Considering this natural tendency, along with busy schedules and hectic work environments, it?s unlikely that one spends each day in ?posturally correct? positions.

When asked ?Who is more at risk of a back injury? -- a) someone lifting 20-30 kg repeatedly, every day, using good body mechanics?? OR? b) someone sitting at a desk for 8 hours a day??, many people will answer a).? But suprisingly, the correct answer is b).

Sitting, especially for long periods of time, is generally harder on your back than lying down, standing up, or even lifting (assuming you lift wisely!).? Therefore, the person with a desk job has a greater chance of developing back pain, particularly if they have a work station that is not set up to provide proper back support.

Often, back problems develop when individuals work for years at desk jobs, without any knowledge or practice of good body mechanics.? In response to a gradual increase in back injuries at the office, many companies are now developing ?ergonomically correct? work stations.

There is a continuing movement to raise general population awareness about back injury prevention.? But it is crucial to learn about our bodies and know how to prevent injury in the workplace and home environment.? Too many people wait until injury occurs, before taking action.

There are many ?state of the art? chairs, back supports, and other products which help maintain good spinal alignment.? The best advice is to be an informed consumer before investing in any of these devices.

It is true that a well designed chair is better for your back than a chair without support.? When sitting down, your muscles work extra hard, to keep you upright and stable.? That is why chairs have backs in the first place - to provide support.? Nevertheless, even sitting properly in an excellent chair does not solve the posture problem, completely.? Ultimately, backs were not built to sit in the same position for long periods of time, even if your posture is perfect.? Figure 2 indicates how relative pressures build up in your spine at the disc level, while sitting in different positions.

If you stand sideways and look in a full-length mirror, you can see your lower back has a natural curve.? This is called a lordosis, or lordotic curve.? It is best to maintain (but not exaggerate!) this natural lordosis.? In this position, muscles, ligaments and discs do their jobs best, with the least amount of strain.? It?s helpful to know how to maintain your back?s natural lordosis while standing, sitting, walking and carrying out the activities of daily living.

Either too much, or too little, sitting can be related to lower back pain.? To put it simply, people are less likely to suffer from a ?bad back? if their jobs require they perform a variety of tasks - some sitting, some standing, some lifting - over the course of each day.? Of course, when sitting, properly designed chairs or back supports will help.? But individuals need to remember that posture is an all day chore.? This means remembering correct posture when driving, vacuuming, watching TV, etc.

1. Standing and sitting - while standing or sitting, keep the neck drawn back and the chin tucked in.? A proper chair should support your arms and shoulders, to help prevent neck strain.
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2. Reaching - Avoid reaching for a shelf higher than your head.? Stand on a stool.? Avoid reaching or looking up for any prolonged length of time.
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3. Lying down / sleeping - Don?t prop your head up or forward on high pillows while reading or watching TV.? If you read in bed, sit up straight.? Try to avoid sleeping on your stomach.? If you sleep on your side, adjust your pillow to maintain your head and neck in a neutral position.? If you sleep on your back, put a couple of pillows under your knees.
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4. Lifting - Bend your knees; squat and lift with your thigh muscles - not your back.? Maintain normal back lordosis.? Move slowly and avoid sudden movements.

For more information, health professionals in your area can direct you to the right resources.? A local physiotherapist can likely provide access to literature, video tapes, and educational seminars.

Be an active participant in your health, and make informed decisions!