Do you feel sore at the end of the day? It may be your standing or sitting posture that is causing the pain.
The normal curves of the spine in ideal alignment, "Neutral Posture", will:
- Reduce muscular work
- Decrease stress on vertebral joints
- Maintain proper flexibility of muscles, joints and soft tissues
- Optimize respiration
- Achieve balance
Faulty Posture causes:
- Undue stress and strain on bones, ligaments, joints, and muscles
- Some muscles to become too short and/or tight
- Some muscles to become too long and/or weak
SITTING POSTURE - Maintaining good alignment will reduce posture related pain.
Ideal alignment:
- Feet firmly on the floor - may need to use a box or support
- Knees at 90o
- Hips at 90o
- Seat depth long enough to support the upper leg but not push into the back of the knee
- Low back supported to maintain its natural curve
- Upper back supported - chair should be inclined approximately 5º
SLEEP POSTURE - Good sleep posture will help reduce morning stiffness and pain.
Pillows - Feather rather than foam are better support for neck
HOW DO I IMPROVE MY POSTURE? - Stretch the tight muscles ... Strengthen the weak muscles
What muscles become tight and short?
- Chest
- Back of the neck
- Hamstrings (back of thigh)
- Hip flexors (front of hip)
- Low back
What muscles become lengthened and weak?
- Abdominals
- Upper back
- Hip (gluteus)
- The front of the neck
- Low back
- Hamstrings
Mattress:
- Need good support at heavy points-shoulder and hips
- A soft mattress will cause saggy places
- Rotate and flip mattress monthly to avoid saggy spots
Sleep Position:
- On side or back
- Avoid stomach sleeping - too much lumbar extension and neck rotation
- Can use pillow between knees or under knees
A physiotherapist can teach you exercises that will help improve your posture.
Call the NORTH SHORE SPORTS MEDICINE CLINIC - PHYSIOTHERAPY for an appointment or an assessment of your posture. Our number is (604) 990 - 7851.
All our therapists wish you the very best in the coming holiday season. We will be open during December if you need to see us.
Paige Larson, Denise Morbey, D'Arcy
Boulton, Jill Calkin, and Nicki Deal.
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