Ergonomic Tips (03/01)
Prevention of problems with proper posture
by John R. Chait D.C., drchait@home.com
Member of the Sarasota Personal Computer Users Group, Inc.
In a standing position
A healthy strong neck supports your head and keeps it aligned with the rest of your spine. In a proper and balanced posture viewed from the side, your neck should have a 60 Degree arc, which sits on top of the two 60 degree arcs in the middle and lower back. Correct posture maintains all three curves and prevents undue stress and strain by distributing body weight evenly. When your posture is balanced, it is self-supporting and requires little help from your back muscles. This is why it is extremely important to keep your posture and spine in proper alignment. Correct posture is important no matter what position you assume standing, sitting, lying down, exercising or moving in any way. In correct, fully erect posture, a line dropped from the ear will go through the middle of the shoulder, the middle of the hip, the middle of the knee and the side of the anklebone. And, with correct posture, your internal organs are not "cramped" and will function properly to improve your systemic health.
Good posture is not simply a matter of "standing tall." It refers to correct use of the body at all times. To prevent problems, avoiding stress and strain must become a way of life. It must be maintained while lying, sitting, standing, walking, working, and exercising. By learning to live with good posture, under all circumstances, you will gradually develop proper musculature, which is needed to protect and support your back.
In a sitting position
When sitting in any position, the cervical (neck), thoracic (midback), and lumbar (low back) curves need to be maintained, aligned and supported. This support can come from a headrest or a low back pillow. The seat must be stable and the right height.
In a side lying position
In a side lying position, the spine still needs to be kept in line. Avoid propping head or upper body up on an arm and hand. Your head should be placed on one pillow only and remain relaxed. A pillow should be placed between your legs.
In a back lying position
Use a cervical pillow to support your neck curve properly. You can use 2 pillows under your knees to relax the muscles of your lumbar spine.
*Get regular Chiropractic checkups to ensure proper postural alignment to avoid symptoms and prevent spinal disease. :
_______________________________________________________________ Copyright 2001. This article is from the March 2001 issue of the Sarasota PC Monitor, the official monthly publication of the Sarasota Personal Computer Users Group, Inc., P.O. Box 15889, Sarasota, FL 34277-1889. Permission to reprint is granted only to other non-profit computer user groups, provided proper credit is given to the author and our publication. We would appreciate receiving a copy of the publication the reprint appears in, please send to above address, Attn: Editor. For further information about our group, email: admin@spcug.org/ Web: http://www.spcug.org/
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