Correcting your posture plays an important role in musculoskeletal (Muscular & Bones Pain) systems health and makes your bones and muscles strong. Correct body posture prevents you from many chronic diseases like osteoporosis, arthritis etc. and it also helps to heal joint pain like knee pain, lower back pain etc. If your musculoskeletal system is not in the correct position where they are designed to help then muscles get strained and bones are un-cushioned. Bad posture damages nerve and blood vessels causing nerve injury and vessel puncture which leads to severe pain. Here are some bad posture to get out of it and how to sit, stand and lie instead.
1. Not moving enough:
Most common posture mistakes are staying in the same position for too long which is very dangerous for muscle and bone strength. Our body is made for movement and posture changes throughout the day, if it stays in the same position for long this can be harmful for you. Try to change your posture every 30 minutes for betterment of your musculoskeletal system. While sitting or standing at your workplace, using your phone, curled up on the couch watching TV for too long, all these postures can lead to severe pain and discomfort. Good posture can be bad for you if you stay in it for too long.
2. Bend your shoulder:
Bend your shoulder forward is bad posture for you. It puts your head and neck in an unhealthy position. It also decreases lung capacity and restricts lungs to expand. Avoid overcorrecting the mistake you belly or breast out. Straightening your spine to give you extra height and help to relax your shoulders to its original position.
3. Gazing downward for too long:
Working on a laptop, computer, on a writing table while reading or using a cell phone is very bad posture for being too long in this position. Our heads are weighty and at an angle they forward for too long puts a mass of stretching force in the neck and upper back muscles, rather than the weight is evenly supported by all the muscles of the spine. Take place hand kept machines directly in front of you at eye or shoulder height, rather than down around your body middle. Keep your computer screen and books underneath so it keeps your head and neck and spine to its natural position while you are looking at it.
4. Obtuse and Acute angles:
Pushing your legs and feet under a chair can cause your hips to tip forward and put extra pressure on your lower back as it gets squeezed. Pulling your legs in front of you causes your hips to tilt below you, which also puts more stress on your lower back. Likewise, leaning too far forward or too far in an office chair for an extended period of time can put unnecessary strain on muscles that are not designed to support your body in this way. Sit with your feet flat over the ground, with your shins perpendicular to the floor, your knees bent at a right angle, your thighs must be forming a right angle with your spine, and your spine should be resting in a perfect position on the back of your chair (and parallel to the seat back), Pull your hips all the way back on your chair which helps you make this position more comfortable or use a lumbar support pillow.
5. Keeping elbows and wrist bent for too long:
When it comes to using a keyboard: resting your wrists on a desk while typing, this position leaves your wrists over-flexed for too long. Bending the wrists or elbows for a long time puts additional pressure on the joints and nerves across them. Over time, this undue pressure can lead to tingling and numbness in the fingers and possibly long-term problems like carpal tunnel syndrome and cubital tunnel syndrome. Elevate your wrists or use a pillow to support them.
6. Using couch for work:
Curling up on the sofa in a comfortable position isn’t bad for your situation as long as you don’t stay in it for too long (remember humans body is really designed for movement!) and feels good for you. If your legs are folded below you for example, change direction after a short while to extend the other side. Raising your neck to read a monitor placed on your lap can cause you to take uncomfortable and uncomfortable positions for extended periods of time, this leads to a severe neck and back pain.
7. Skipping strength and flexibility exercise:
Abdominal, back, and leg muscles these all are very important for posture. Exercises and exercises that strengthen these muscles (and make good posture come to you more naturally) include Pilates, yoga, barre exercises, plank poses, and bridge poses.
8. Sleeping in wrong position:
Ideal position for sleeping is to have a straight spine position but for too long it becomes very dangerous and harmful for you. Left side lying position (with pillow between the legs is ideal) and back lying position (with pillow under the knees) is the best posture for sleeping and makes your musculoskeletal system strong and healthy. Worst posture for sleeping is stomach lying posture can damage and injure your abdomen and digestive system.
Sleeping on a comfort bed or mattress helps you to be in good posture.
9. Not stretching your body throughout the day:
If you don’t stretch your muscles or bones throughout the day then you will face muscle cramps and fatigue and cause no motion of body and you can’t move. Don’t be lazy, try to stretch your body early in the morning and keep your muscles and bones. Do some stretching exercises in different phases of the whole day.
Bad posture makes muscles and bones weak. For a strong and healthy musculoskeletal system you have to correct your body posture. Do not stay in the same position for a long while this will damage your muscles, bones and joints. Keep changing your position for healthy bones and muscles. Straighten your vertebrae, head and neck while reading or using a cell phone. Don’t graze your upper body while using the computer or on a writing table. Use the couch while working on laptops or computers. Do stretching exercises or workout for making your musculoskeletal system strong. Don’t sleep in the wrong posture like in a stomach lying position. Correcting your body posture makes you stronger, active and healthy.