Maintaining proper spinal alignment is crucial for overall posture and musculoskeletal health.
Mindful Posture Awareness: The first step is to become aware of your current posture. Pay attention to how you sit, stand, and move throughout the day. Regularly check in with your body to ensure you're not slouching or straining. Ask a relative or friend to be your “posture police” and let you know if they find you “slumping.”
2. Ergonomic Setup: Whether at work or home, ensure that your environment supports good posture. Adjust the height of your chair, monitor, and keyboard to align with your body's natural curves. Keep your feet flat on the floor and your knees at hip level when sitting. The top of your monitor, not the monitor itself, should be at eye height, so that your eyes can “droop” to the screen. If the top of your monitor is above eye height it can result in eye and neck strain. Likewise, your keyboard should be slightly lower than your wrists, so that your fingers can “droop” to the keyboard. Use a wrist rest to get your wrists into the proper position .
3. Neutral Spine Position: When sitting, maintain a neutral spine position. Your natural spinal curves should be preserved: a slight inward curve at your lower back (lumbar), a slight outward curve at your upper back (thoracic), and an inward curve at your neck (cervical).
4. Supportive Chair: Choose a chair with proper lumbar support that helps maintain the natural curve of your lower back. If needed, use a small cushion or rolled towel to support the lumbar area. Choose a chair that has a “waterfall” front and a seat pan that is not too deep. A seat pan that is too deep will render any lumbar support ineffective. Be sure your feet are flat on the floor. You may need a small platform for your feet if the chair is too high.
5. Regular Breaks: Avoid sitting or standing in one position for extended periods. Take breaks to stand up, stretch, and move around. Simple movements can help alleviate strain and improve blood circulation.
6.Strengthen Core Muscles: A strong core provides stability and support to your spine. Incorporate exercises that target the abdominal and back muscles, such as planks, bridges, and bird-dog exercises. There are many great core strengthening routines. There are some particularly good core strengthening exercises using the physioball. Front and side planks and modified “superman” exercises are also good. The key seems to be performing a regular core strengthening routine for 15 minutes 3 X weekly along with a regular walking program.
7. Stretching: Practice regular stretches to maintain flexibility in your spine and surrounding muscles. Gentle stretches for your neck, shoulders, and back can help prevent stiffness and discomfort. Remember, mobile hips promote a strong and stable lower back. Tight hip flexors will inhibit the gluteal musculature which will also place the lower back and hamstrings under stress.
8. Proper Lifting Techniques: When lifting objects, use your leg muscles to power the lift rather than straining your back. Bend at the hips and knees, keeping the object close to your body. There are some particularly good body mechanics techniques using the Gokhale method which allow eliminating virtually all bending and twisting of the spine as you go through your daily routine. Your physical therapist can instruct you in these back saving procedures.
9. Sleeping Posture: Choose a mattress and pillow that provide adequate support for your spine. Aim for a sleeping position that keeps your spine in neutral alignment. A general rule of thumb is if you awaken in the morning feeling worse than when you went to bed, either you mattress or sleeping position need to be addressed.
10. Yoga and Pilates: Engaging in yoga or Pilates can help improve flexibility, balance, and posture. These practices emphasize body awareness and controlled movements that promote spinal alignment. In general, remaining active is essential to spinal health. The research is clear. The more active an individual remains, the less likely they are to suffer from chronic back pain.
