Importance of Posture for Better Health

Working in an outpatient clinic exposes you to the importance of correct posture on your body and the ill effects it can have on our body on a daily basis. It is the most common cause of back, neck, knee or shoulder pain in individuals leading a relatively sedentary lifestyle and performing desk jobs.

Posture is defined as the attitude or positions of the limbs. Repetitive incorrect posture causes the brain to recognize it as the default posture and tends to cause muscles to change their orientation. Shortening of muscles due to sustained positions of the joint, and lengthening hence weakening of the antagonist set of muscles, causes disturbance in the body and imbalance, leading to pain.

How do we fix the problem?

Basic awareness of correct posture and alignment- stretching of shortened muscles and strengthening of lengthened (weak) muscles, ergonomics of the work space, taking a break and stretching when noticing a change in posture and slacking on maintaining correct alignment, are a couple of ways to fix the problem.

Maintaining the proper seated posture, with hips all the way to the back of the chair, having the arches of the low back supported, the top of the monitor is placed at eye height, higher back rests-for support of the neck and mid back, arms at 90 degrees and supported on arm rests, feet touching the ground while having the knees at 90 degrees, can prevent low back pain, neck pain- forward head posture, rounded shoulders, feet swelling and knee pain. Many companies are switching to standing desks, which give the employee an opportunity to sit or stand while working or alternate between the two.

Apart from maintaining correct posture at work while performing seated desk jobs or working at a computer, regular exercise is always beneficial and highly recommended. Simple activities like walking 30 mins a day and stretching muscles such as piriformis, hamstrings, pectoral stretch, and chin tucks, core strengthening, scapular retractions every hour for 5 mins and proper ergonomics can prevent musculoskeletal aches and pains.

A short exercise program and general awareness can improve life, health and fitness. Let’s move towards making the change.