There are common habits that detract from posture, such as sitting cross-legged, lifting a very heavy object or using the backpack supported only on one shoulder, for example.
Generally, spinal problems, such as back pain, a herniated disc or hunching, appear slowly and are the result of habits that are adopted over the years, so the best solution is to avoid early incorrect postures.
Some of the health-damaging posture habits include:
1. Use a heavy backpack or bag
Generally, individuals, especially children and teenagers, use very heavy backpacks and often support only one shoulder, which can cause changes in the spine, such as hernias, as the weight of the bag or backpack becomes unbalanced and, pushes the shoulder down and the hip also crooked.
Correct posture: A backpack should be worn on both shoulders, with the straps tightened, adjusted to the back and the maximum weight to be carried is 10% of the person's weight. For example, a child weighing 20 kg should carry a backpack with a maximum weight of 2 kg.
In addition, in the case of using a bag should choose a cross-strap or in case of supporting the bag in only one shoulder, it should be avoided that it is too large and that it is too heavy.
2. Sit with back cakes
Sitting in a chair with a crooked trunk, bent or crossed-legged, can bring muscle pain, however, the case becomes more serious when the individual works daily sitting, for example on the computer and adopts a wrong posture.
Correct posture: When sitting, you should lean your back completely and push your hips back until you lean your butt against the back of the seat of the chair. In addition, your feet should rest your feet on the floor and your arms should be on the table with your elbows resting. Read more in: Correct posture on the pc.
3. Lifting weights without bending the knees
Usually, to pick up objects on the floor, we lean backwards, however, this posture weakens the back muscles and bends the spine.
Correct Posture: When picking up an object from the floor, a squat should be done by bending the knees slowly, keeping the feet apart and avoiding tilting the spine, keeping it straight. After picking up the object, it should be carried close to the body.
4. Sleeping on the belly
Sleeping belly down, and with the head turned to the side can cause back pain and damage the intervertebral joints of the neck, and this position can still lead to torticollis.
Correct posture: You should lie on your side, placing a pillow under your head and another between your legs, or lie on your stomach, bending your legs slightly and placing a thin pillow under your knees.
In addition, a firm foam mattress should be used to distribute body weight evenly.
5. Arrange the house with the back folded
Usually in domestic chores it is common to fold your back forward while you tidy up the house, run the cloth or sweep the floor, for example. This posture overloads the joints, which can cause back and neck pain.
Correct posture: In these cases, it is essential to do the tasks keeping the back straight. Opting for higher broomsticks can help you maintain good posture at home chores.
6. Spend many hours in the same position
Generally, by spending many hours in the same position, doing repeated tasks such as sitting at a computer or in the supermarket box or even standing in the stores, for example, causes back pain, can lead to swelling of the legs and feet, poor circulation of blood and constipation.
See what happens to your body if you spend many hours sitting.
Correct posture: Ideally, you should walk from one side to the other for 5 minutes every hour in the same position, stretching and stretching legs, arms and neck to prevent swelling and back pain.
7. Cross your legs
The habit of crossing the legs impairs the posture since there is a difference of hip, causing the lumbar spine to be more inclined to one side.
Correct posture: Sit down, legs apart, feet flat on the floor and shoulders slightly tilted back.
Treatment to improve posture
The treatment of postural changes, such as hyperkyphosis or hyperlordosis, may be guided by the orthopedist in conjunction with the physiotherapist because in some cases it may be necessary to wear an orthopedic vest or perform a spinal surgery.
In any case, physical therapy is indicated because it helps in reducing pain and feeling of weight and muscular tiredness, being very useful to realign the skeletal structures, reducing to a minimum, or even curing hyperlipose or hyperlordosis, for example.
One of the ways to treat postural changes with physiotherapy can be through Global Posture Reeducation (RPG), where specific devices and exercises are used to improve posture and other symptoms related to poor posture.
How to prevent bad posture
To avoid poor posture, it is important to:
- Exercise at least 2 times a week to strengthen muscles, especially in the back;
- Stay in super man position for 5 minutes a day to prevent scoliosis or lordosis, for example. Learn how to do it: Correct posture improves quality of life.
- Stretch at work for 3 minutes, 1 or 2 times a day as it helps relax and lessen tension in muscles, preventing back, arm and neck pain. Here's how: 3 Stretching exercises to do at work.
In addition to these tips to prevent bad posture, losing weight in case the person is overweight is critical to achieving a more correct and healthy posture.
If you are looking for well-being and quality of life you must see this video:
If you liked this information read more in: 5 tips to achieve correct posture
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