Improving your posture

Improving your posture

  • STANDING - Ensure your weight is evenly distributed through both feet and that you are standing erect. Standing with your feet hip-width apart means you are more stable. Performing the wall test will give you an idea of any corrections you need to make to improve your posture. If standing for long periods then you will need to move around too.
  • SITTING - Don't slouch! make sure you are sitting square-on to what you are doing and that your lower back and neck are supported. Use cushions if you need to.
  • SITTING AT THE COMPUTER - the Posture Monitor will take you step by step through the best way to arrange your workstation, equipment and yourself to reduce the damaging effects of poor posture. The stretches on the back of the Posture Monitor are great for unravelling all that tension too.
  • SLEEPING - Once you have checked that your mattress and pillows are supporting you adequately by keeping your spine as straight as possible, you may wish to use a pillow under the backs of your knees (if you sleep on your back) to keep the lumbar curve; or between your knees (if you sleep on your side) to avoid twisting your lower back.
  • LIFTING - Never lift more than is sensible - this may be way less than what you can lift. Always bring the weight towards your body before you lift and bend your knees. Never lift even a light weight object with your back bent or twisted. Let your legs take the strain - they have much bigger muscles than the ones in your back!
  • BENDING - rather than bend your back, bend your knees or kneel down, if necessary to reach. Avoid twisting from the waist, for example leaning in your chair to reach something off to the side.
  • HOUSEHOLD CHORES - Lovely jobs like ironing, gardening, changing the bedding or even emptying the dishwasher can cause a strain on your back. Don't bend over to do these. Kneel down to reach instead or ensire your feet are apart whilst ironing. Vary the weight distribution through your feet by bending the knees and letting the thigh muscles take the strain.
  • COMPLEMENTARY THERAPY TREATMENTS - allowing your muscles to relax and rebalance will help you regain good posture. Therapies such as the Bowen Technique, Total Balance Therapy, Indian Head Massage and Reflexology are all available at Total Balance Aberdeen

 Before you do things - THINK !!!!! -  how will this affect my back??

Together, we are working towards Total Balance
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