There are common habits that interfere with posture, such as sitting cross-legged, lifting a very heavy object, or using the backpack on one shoulder, for example.
Generally, spine problems, such as back pain, herniated disk or humpback, appear slowly and are the result of habits that have been adopted over the years, so the best solution is to avoid bad postures at first.
Some of the postural habits harmful to health include
In general, individuals, especially children and adolescents, carry very heavy backpacks and often rest on each other on one shoulder, which can cause changes in the spine, such as hernias, as the weight of the bag or backpack is unbalanced and pushed. the shoulder down and the hip is also crooked.
Good posture: backpack should be carried on both shoulders, with tight shoulder straps, snug at the back and the maximum weight to be carried is 10% of the person’s weight, for example a 20 kg child should carry a backpack with a 2 kg.
In addition, in the case of the use of bag you have to choose one with cross handle or in the case of a bag holder on one shoulder you must avoid that it is too large and too heavy.
Sitting in the chair with the torso twisted, inclined or cross-legged can cause muscle pain, however, the case is compounded when the individual works daily sitting, for example in front of the computer, and takes a bad posture.
Good posture: When sitting, you should fully bend your back and push your hips back until you touch the back with the seat back, plus your feet should rest your feet on the floor and your arms on the table with your elbows resting. More information: Good posture on the computer.
Normally, to collect objects from the ground, you tilt your back forward, however, this posture weakens your back muscles and bends your spine.
Correct posture: When lifting an object from the floor, you should do a squat, slowly flex your knees, keep your feet apart and avoid tilting the spine, keeping it straight. After lifting the object, it should be carried near the body.
Sleeping face down and with your head to one side can cause back pain and damage to the neck’s intervertebral joints, and this position can still cause stiff neck.
Good posture: Lie on your side, placing one pillow under your head and one between your legs, or lie on your back, slightly bending your legs and placing a thin pillow under your knees.
In addition, a firm foam mattress should be used to distribute body weight evenly.
Typically, in household chores it is common to tilt your back forward while cleaning the house, cleaning or sweeping the floor, for example, this posture overloads the joints and can cause back and neck pain.
Good posture: In these cases it is essential to carry out tasks keeping your back always straight, opting for higher broom sleeves can help maintain a good posture for household tasks.
Generally, when you spend many hours in the same position, you do repeated tasks, such as sitting in front of the computer or in the supermarket box or even snucking in stores, for example, this causes back pain, can cause swelling of your legs and feet, poor blood circulation and constipation.
See what happens to your body if you spend long hours sitting
Good posture: Ideally walking from side to side for 5 minutes every hour in the same position, stretching and stretching legs, arms and neck to avoid swelling and back pain.
The habit of crossing the legs interferes with posture because there is an uneven hip that makes the lumbar spine more inclined to one side.
Good posture: sit down leaving your legs ajar, your feet resting on the ground, and your shoulders slightly tilted backwards.
Treatment of postural changes, such as hypercyphosis or hyperlordosis, may be guided by the orthopedist in collaboration with the physical therapist as in some cases it may be necessary to wear an orthopedic vest or perform spine surgery.
In all cases, physiotherapy is indicated because it helps reduce pain and the sensation of heaviness and muscle fatigue, being very useful for realigning bone structures, minimizing or even curing hypercipherosis or hyperlordosis, for example.
A way to treat postural changes with physical therapy can be done through comprehensive postural rehabilitation (RPG), where specific functions and exercises are used to improve posture and other symptoms related to poor posture.
To avoid poor posture, it is important to
In addition to these tips to avoid bad postures, losing weight, in case the person is overweight, is essential to achieve a more correct and healthy posture.
If you are looking for well-being and quality of life, you should watch this video:
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