Posture is defined as the way how we hold our body. Good posture is about more than standing and is vital for our long-term health.  The key to correct posture is the spine as correct posture maintains the three natural curves of the spine.

There are two different types of postures. Dynamic posture is how we hold our body when moving, whereas Static posture is how we hold our body when not in motion eg. while sitting or standing. Every posture is crucial for preserving the spine. Proper curvature at the neck, upper back and lower back helps to shield the vertebrae from injury and pain. Additionally, it also expresses our personalities and gives us a boost of confidence.

Let’s discuss the perfect sitting position while seated on a chair:

• Sit upright and gaze forward as it improves blood flow. It keeps the nerves and blood vessels healthy, and also supports muscles, ligaments, and tendons.
• Do not cross your legs or ankles; keeping one foot flat on the ground can make it even harder for the blood to keep flowing and strain the circulatory system.
• Keeping a modest space between the back of your knee and the chair will prevent strain behind the knees, give optimal upper leg and thigh support, facilitating blood circulation.
• Keeping the shoulders relaxed while sitting will eliminate common complaints, such as lower back pain and a stiff neck.
• Knee placement should be below the hip region or at hip height as it doesn’t put a strain on your back and improves blood flow.
• The elbow should be close to the body, forming an “angle” with the forearm parallel to the knee as it eliminates hyperextension of both the knees and elbows.
• Do not sit down for too long; instead, get up every hour and move a little as sitting for longer durations can cause many health concerns.

Now, here are a few tips for a perfect standing position:

• Keep your shoulders back while standing upright as it decreases the strain on the ligaments in the spine and prevents it from becoming fixed in abnormal positions.
• Pull your stomach in as it activates your deep core muscles.
• Place your feet a width apart, aligned with shoulders as your base support becomes larger and your stability improves.
• Never touch your knees because it causes the curve of the lower back to become exaggerated and it makes it more difficult to engage your core muscles at the same time.
• Wearing appropriate shoes is very important, as this will prevent your heels from straining and provide complete support to the feet and also ease motion.
• Hang your arms to the side while standing as it will help you in getting a well-aligned body with good posture.
• Put your weight equally on balls of your feet rather than their heels as it supports and balances your body well.

Do follow these easy postural tips to keep your back healthy.