Good POSTURE, Less Musculoskeletal Pain

Updated: Apr 19

Good POSTURE is the solution for most of the musculoskeletal pain. Try to maintain the good posture to avoid postural default and pain




Maintaining good posture is a habit, so practice it and adapt it.


Every POSTURE is important even how you sleep

Free hand exercise is the key to restore the mobility in joint. Joint range of motion exercise every day is necessary. If mobility in the joint is there then there will be no pain in that joint. Maintaining functional range of motion is very necessary, which only can come through regular exercises. Once the mobility is obtained through exercises we should maintain it with proper posture. Wrong posture can again lead for pain and limitation for joint range.

Wrong Posture land up in musculoskeletal pain. Take care of Sitting Posture, Standing Posture and sleeping Posture, as all are necessary.

Sitting:

If you are sitting in a chair then maintain your spine straight, that is you have to maintain the anatomical position of Spine. You have to arrange your workstation according to the anatomical position of spine, so, you are not supposed to bend your spine for longer time in workstation. 

There should be enough room for lumber spine to maintain the lordotic curve; so spine will not go straight rather it will maintain the curvature. There should be proper back and neck support. If you place your hip joint above the knee joint then automatically you will be able to maintain your lumber curve. 

adjust sitting posture according to your height & keep in mind that hip joint should be higher than knee joint
Sitting Posture

Standing:

Standing should be straight without any tilting towards right or left. Here also you have to maintain the anatomical curvature of spine. There should be equal weight distribution in both the legs. Don’t sag your tummy when you are standing.


Standing Posture

Sleeping:

We generally used to sleep for 6 to 8 hours, and our sleeping posture is out of our hand most of the time, but practising it regularly we can able to sleep in proper posture. If you are in supine lying, that mean straight, facing the sky, maintaining lumber and cervical curvature is must. In ergonomics also supine lying is termed as best one. If you are in side lying position then place a pillow between your both knees and the pillow should be proper to maintain the spinal curve straight.


Sleeping Posture
Practicing good POSTURE may be painful initially

Bike:

We are very much used to bike riding for our daily living. There may be back pain, lateral epicondyle pain shoulder pain in a person who ride bike for longer time. Everyone should maintain proper posture while driving bike. Shoulder and hip should be in a same line, elbow joint should be in straight position or extended condition. Cervical spine should be straight to maintain the head in a proper position.


If you have to ride your bike for long time in a day, take small break and do back extension which will help you to prevent any further damage to your lower back region.

Bottom line - if you are not maintaining your POSTURE in proper manner then it will lead to pain and injury. Posture is the key for most of the musculoskeletal pain.
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