Posture

Video transcript

Posture plays a very important part in looking after your spine.

Generally, the spine is an S-shape. There’s a curve in the neck and a curve in the lower back. And to keep the spine strong and healthy means keeping fit and active. Posture is a very important part of that.

Now, poor posture can lead to unnecessary strain on the muscles, bones and joints, and ligaments in the spine. And that may lead to long-term problems.

The key thing about posture is it takes a lot of practice. It’s not something you can do overnight. You really have to work at it. You have to practice regularly, be aware of your posture. And eventually, you’ll find it will become an automatic, unconscious process.

Standing

Imagine a string attached to the top of your head pulling you upwards. Relax your shoulders back and down, and they should be squared, rather than rounded forwards. Tuck your pelvis in so that your back has a slight curve rather than a hollowed-out appearance. Now, relax your knees and let your feet take your weight equally.

Sitting

When relaxing, choose a comfortable chair with enough space to change your posture regularly. Cushions behind your back will help support your spine.

Lying down

Whatever position you lie in, try to ensure that it supports your back. So you can use a pillow under your knees, a support such as a rolled-up towel under your lower back, or you can lie on your side with your knees bent.

Choose a mattress that doesn’t sag and is supportive and suitable for you. Your pillow should be under your head, not your shoulders, and of a thickness that allows your head to relax in a normal position.

When getting up from a lying down position, draw your knees up first, roll over onto your side, and swing your legs off the side of the bed. Stand up by pushing yourself up with your hands.

In the home

The home is an environment where everyday activities are some of the most taxing on the back.

When cleaning the house, push the hoover rather than pull. Use long-handled tools and implements and kneel down when you can. If you’re taking a bath, try not to lie too long in a rounded posture. And it might help to fit a handrail beside just to help you out of the bath.

In the garden, try to keep your back straight all the time. Kneel whenever you can. Use long-handled tools and, again, push rather than pull.

Using a computer at work or in the home

Sit well back in your chair making sure your back is supported. A lumbar support or rolled towel will help this. Imagine a string attached to the top of your head pulling you upwards. Keep your seat horizontal. Your keyboard and mouse should be within easy reach with your arms bent. To prevent excess pressure from the edge of your seat on the backs of your legs and knees, use a footrest. Try not to cross your legs or lean to one side. Change your position often and take regular breaks.

Lifting

If you’re lifting an object off the floor or below waist height, squat down with one foot slightly in front of the other, with the object between your knees. Grasp the object firmly with your hands – one hand underneath and the other steadying it. Keep your back straight and lean forward slightly. Stand up in one smooth motion, keeping the object close to you and taking the weight on your legs. Try not to bend your back as you stand up and don’t jerk the object up to your body.

When picking up an object up from a table, slide the object close to the edge of the table, and then you can hold it close to your body. Grasp the object firmly with your hands – one hand underneath and the other steadying it. Bend your knees to take the weight and use your legs to lift the object and come up to a standing position.

To put the object down, reverse the sequence you used to lift it. When carrying the object around, hold it close to you and take small, slow steps.

These postures are suitable for most people but if you do feel pain, try changing your position. If the pain worsens or continues, then seek medical advice.

This video is intended for general information only and it does not replace the need for personal advice from a qualified health professional.

Further information

• BackCare
  0845 130 2704
  www.backpain.org
• Chartered Society of Physiotherapy
  www.csp.org.uk
• General Osteopathic Council
  www.osteopathy.org.uk
• General Chiropractic Council
  www.gcc-uk.org
• Health and Safety Executive
  www.hse.gov.uk
• British Pain Society
  www.britishpainsociety.org.uk