Improving Your Posture15/08/2011
When standing – hold you head high, chin firmly forward, shoulders back, chest out and stomach tucked in to increase your balance. If you stand all day in a job like a cashier or clerk, rest one foot on a stool or take breaks to get off your feet for a while.
When sitting – use a chair with firm low back support. Keep desk or table top elbow high, adjust the chair or use a foot rest to keep pressure off the back off the legs, and keep your knees level or slightly higher than your hips.
Get up and stretch frequently – every hour if you sit for long periods of time. Do not sit on a fat wallet, it can cause hip imbalance!
When sitting in the car – adjust the seat forward so your knees are higher than your hips. Put a small pillow or cushion in the small of your back.
When sleeping – sleep on your side with your knees bent and head supported by a pillow, to make your head level with your spine. Or sleep on your back, avoiding thick pillows under your head. Use a small pillow under your neck instead. Don’t sleep on your stomach.
When lifting – let your legs do the work in order to prevent injury to your low back. Stand close to the object, then where possible squat down and straddle it. Grasp the object, and slowly lift the load by straightening your legs as you stand up. 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.