Posture

 
Driving for long periods of time, or during a stressful daily commute, can be especially tough on your body. Here’s a look at the good and the bad of proper driving posture.

---

Good

 

• Straight head, held high
• Shoulders back
• Chest out
• Stomach tucked in
• Back supported
• Legs supported

---

Bad

 

• Tilted head and/or body
• Protruding head (too far forward)
• Retracted head (too far back)
• Rounded shoulders
• Rounded upper back
• Rounded lower back

---

Helpful driving tips:

 

• Sit up straight and keep your chin pulled in to avoid thrusting your head forward.
• Adjust the head rest so that it supports the middle of your head.
• Adjust the seat so you are sitting as close to the steering wheel as you can (and still feel safe). This will eliminate any unnecessary reaching, which increases the pressure on the lumbar spine and can stress your neck, shoulders and wrists.
• Sit firmly against the seat back and support your spine. Many car manufacturers have developed car seats that support the natural curves of the spine. However, if your car seat does not provide much back support, try placing a small rolled-up to towel, a pillow, or a commercial back support between your lower back and the seat for additional support.
• Sit with your knees slightly higher than your hips. You may need to purchase a foam wedge to place on your seat bottom to accomplish this.
• Be sure you’re not sitting on anything that would throw your spine out of alignment (such as a wallet in your back pocket or, for those of you in colder climates, large chunks of coat fabric).
• Take breaks! As always, your body appreciates a change now and then. Pull over periodically (at least every two hours when on an extended journey) and smell the roses while walking and stretching.

---

If you use your common sense while driving and incorporate the above suggestions, you will have a more enjoyable trip and arrive feeling invigorated and energetic rather than exhausted and wishing for a nap. Enjoy the ride!
 

 
Good reclining posture is not so complicated, thank goodness. There are two recommended sleeping positions: on your side or on your back.
 

Side. When sleeping or lying on your side, place a pillow under your head to support your neck and to keep your head level with the rest of your spine. Place a small pillow between your knees, keep your knees bent, and square your hips so they are perpendicular to the mattress – this eliminates any unnecessary stress on your spine.
 

Back. When sleeping on your back, place a soft pillow under your head and shoulders, a rolled-up towel under your neck, and a pillow under your knees to support all three spinal curves.

---

Tips:

 

• When getting out of bed, start on your side, swing your legs to the floor, and raise yourself up slowly. Use your arms to support your weight.
• Never sleep on your stomach. This position puts too much stress on your spine because it does not allow the spine to retain any of its natural curves.
• Invest in a mattress that will support the spine and help maintain the same shape as a person with good upright posture. Consult with your chiropractic physician on this issue, as it can be a big investment and you want what’s best for you.

---

These simple changes will set you up for a good night’s rest. You will find yourself waking with more energy and fewer aches and pains. Sleepwell!
 

 
This is a partial list of simple things that will make good posture easier for you:

---

• Keep your weight down – excess weight, especially around the middle, pulls on the back and weakens stomach muscles. This makes it harder to maintain erect posture.
• Develop a regular program of exercise – regular exercise keeps you flexible and helps tone the muscles that support proper posture.
• Pay attention to injuries from bumps, falls, and jars – injuries may cause postural adaptations which in turn may cause pain sooner or later.
• Have your eyes examined – a vision problem can affect the way you carry yourself as well as cause eye strain.
• Have your posture professionally assessed – your postural characteristics must be accurately diagnosed before they can be effectively corrected. Your chiropractic physician can help you with this by way of a simple yet thorough examination.
• Don’t be too hard on yourself – take it slow when incorporating these good posture suggestions into your daily habits. It won’t happen overnight! Complement yourself when you actually remember to put your shoulders back or suck in your belly.

---

With practice and persistence, you can make the postural changes necessary to prevent injury, breathe easier, work efficiently, and move properly. And don’t forget the ultimate benefit: you will feel (and look) fabulous!
 

 
When sitting on a couch or in an easy chair, take the following precautions to ensure proper sitting posture:

---

Tips

 

• Sit with your bottom as far back against the cushion or backrest as possible. Add a small cushion or rolled-up towel for lower-back support.
• Keep your head erect and centered above your shoulders.
• Keep your shoulders back.
• Support your legs using a footrest or ottoman.
• Sit on the floor! This is a great alternative when watching television or simply hanging out. Just make sure you support your back against something substantial (i.e., the chair or couch you just left). Then, place your legs where they are most comfortable.

---

Good

 

• Straight head, held high
• Shoulders back
• Chest out
• Stomach tucked in
• Back supported
• Legs supported

---

Add the following elements of good sitting posture for workstations:

 

• Elbow at a 90-degree angle
• Torso and thigh at a 90-degree angle
• Thigh and lower leg at a 90-degree angle
• Eyes level with center of monitor
• Whether at your desk or on a couch, poor sitting posture can cause increased stress in the back, neck, arms, and legs, and can add a tremendous amount of pressure to the back muscles and spinal discs.

---

Bad

 

• Tilted head
• Protruding head (too far forward)
• Retracted head (too far back)
• Rounded shoulders
• Rounded upper back
• Rounded lower back

---

A user-friendly workstation should take into account the following elements:

 

• Chair height – adjust the height of your chair so that the work surface (i.e., your desktop or your computer keyboard) is even with your elbow. This will help prevent strain in the neck, back, and wrists.
• Chair depth – when sitting with your bottom up against the chair back, your fist should be able to pass easily behind your calf and in front of the seat edge. This will keep your legs from being pressed too hard and will prevent your feet from swelling.
• Armrest support – adjust the armrests of your chair so that they just slightly lift your arms at the shoulders. Use of an armrest will take some of the strain off your neck and shoulders, and it will make you less likely to slouch forward in your chair.
• Back support – the backrest should be high enough to support your upper and lower back and even your neck, if possible. It should have an S-curve to help you properly maintain the natural curves of your spine as you sit.
• Screen and document height – your gaze should be aimed at the center of your computer screen. Use a copy stand that allows you to place your materials so they are even with the screen. Such adjustments will help prevent neck and shoulder strain.
• Fancy phone features (i.e., speakerphone or headset) if you tend to chat a lot – these will prevent neck and shoulder strain often experienced while cradling the phone between your head and shoulder. You may also just hold the phone in your hand.
• A footrest under your desk – this will raise your knees level with or slightly above your hips and take strain off your lower back. Two fingers should slip easily under your thigh when sitting at your workspace.
• Chair location – sit close enough to your desk so that your upper arms are perpendicular to the floor. This will prevent neck and shoulder strain.
• Variety – some people prefer more active chairs, such as a kneeling chair or an exercise ball. You may also choose to stand while working. These are great alternatives; just take care to maintain proper alignment.
• Work breaks! Even if you are sitting with correct posture at the perfect workstation, holding the same position slowly takes the elasticity out of the tissues, and stress builds up and causes discomfort. Try to remember to stand, stretch and walk for at least a minute or two every half hour. There is a lot to take into account here. When modifying your sitting habits, do not hesitate to ask for help from your chiropractic physician. We will be more than happy to assist you in developing correct sitting posture for both work and relaxation.

 

 
One of the most important features of good posture is the natural S-curve of the spine. From the side, you should easily be able to see the three natural curves in your back.
 

Good

 

• Straight head, held high
• Shoulders back
• Chest out
• Stomach tucked in
• Bottom tucked in
• Feet slightly offset, one in front of the other
• Knees slightly bent

---

When you have poor posture, the body’s proper vertical position is out of alignment and the back’s natural curves become distorted. Poor standing posture may include these traits:
 

Bad

 

• Tilted head
• Protruding head (too far forward)
• Retracted head (too far back)
• Rounded shoulders
• Rounded upper back
• Arched lower back
• Protruding bottom
• Distended abdomen
• Locked knees

---

Here are some tips for maintaining good standing posture:

 

• Keep your head directly over your shoulders and your shoulders over your pelvis.
• Tighten your abdominal muscles and tuck in your bottom.
• Place your feet slightly apart with one foot in front of the other.
• Prop one foot up on a box when standing in one place for an extended period. Alternate every 20 minutes.
  Bend your knees just a little bit.
• Move around and take breaks whenever possible – your body can tolerate staying in one position for relatively short periods of time. Although these postural improvements may feel strange at first, you will soon enjoy the adjustments and reap their benefits, from decreased pain to increased energy.