Have you felt pain at a certain time of day or week (after sitting in front of a computer after prolonged period) but not during the weekend, pain that goes away after changing positions. Then these are warning signs of pain caused by poor posture.
over time poor posture may be caused by habits from everyday activities such as sitting in office chair, staring at the computer, cell phone, carrying a same purse over the same shoulder, driving, long-standing or even sleeping.posture is the position in which you hold your body upright against gravity while standing, sitting and lying down.
For a muscle it needs to take an extra effort to hold a bad posture than a good so, muscles get tired easily.
- It can cause Back and Neck pain
- Can damage spinal structures.
- Reduces blood flow to muscles.
- Muscle fatigue
- Rounded shoulders, potbelly, headache.
The following guidelines suggest several ways to improve posture and ERGONOMICS especially for people who work sitting in an office chair for most of the time:
1) Awarness of posture
In everyday setting becoming aware of good posture at home ,office is a vital step towards good physical helath.
2) Keeping body in AlignmentWhen standing to distribute body weight evenly to the front, back and sides of the feet. While sitting
situp straight, ears, shoulder and hip in verticle line. Avoid crossing legs,avoid leaning to one side,slouching. Rest your hand on work surface.eye gaze should be aimed at centre of your computer if your computer is higher or lower than your gaze than adjust accourdingly to reduce strain on upper spine.
3) Get up and move
In order to maintain a relaxed yet supported posture,change position frequently.Take a break from sitting in an office chair every half hour for minimum 5min.
4) Exersises to prevent injury
walking,swimming,bicycling helps in overall physical health.core muscle strength is important.strenthening of back and Neck muscles to increase mobility.exersises helps in secreting natural pain relieving substances like ENDORPHINS which can reduce pain
**following are some of the exersises which can be done at office___**
*Reach for the stars_Interlock your fingers and stretch it up towards the sky.hold for few seconds and repeat 5times.
*shoulder shrugs_Raise both shoulder up ,hold ,release,repeat.
*Neck movements_turn neck to left ,right ,up down and than side to side movements.(try to touch ear of one side to the shoulder of same side,without lifting the shoulder)
*Chest opener_bring your hand behind your back,press palms,hold,release,repeat.
*Calf Raise_Raise your heel off the floor until you are on your toes.hold n repeat.
*Marching at one place for few seconds 4_5 times throughout the day.
5) Use of good footwear
wrong footwear can alter body's alignment,can affect centre of gravity.avoid high heels and poorly fitting shoes as this can increases susceptibility to injury.
6) Avoid overprotecting posture
It is important to maintain overall relaxed posture.those who already have pain, it's natural tendency to limit movements and this can lead to unnatural stiffness.
Avoid sleeping on stomach.use a medium size pillow.do not sleep on one shoulder for long time.use a even surface. Their is a frequently asked question that where to sleep on floor or on bed? but the best answer is sleep where u feel comfortable.