HEALTH

Proper posture on every occasion? Here's everything you need to know

Our habits may be wrong even without knowing it. A very large proportion of the population, for example, suffers from physical pain, neck or joint pain, due simply to poor posture.

Keeping one's back bent or stiff while working at a computer, looking at the smartphone crooked, leaning the weight of the body more on one leg than the other, are all habits that can cause chronic long-term pain. By intervening early and correcting what you do wrong, however, these pains can be prevented.

Follow our tips on how to have perfect posture at every opportunity; you will not regret it.

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Proper posture on every occasion? Here's everything you need to know
Our habits may be wrong even without knowing it. A very large proportion of the population, for example, suffers from physical, neck or joint pains due simply to poor posture. Keeping one's back bent or stiff while working at a computer, looking at the smartphone crooked, leaning one's body weight more on one leg than the other, are all habits that can cause chronic long-term pain. By intervening early and correcting what you do wrong, however, these pains can be prevented. Follow our tips on how to have perfect posture at every opportunity; you will not regret it.
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When working on the computer
Many joint pains and more arise from poor posture while working at a computer, and this is due to improper posture of both the body and the workstation. Our society imposes long hours on us every day, and therefore pain may arise not only in the back, but also in the neck and legs.
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When working on the computer
The height of the desk should be between 70 and 80 cm, with the feet both resting perfectly on the floor. Sufficient space is needed under the desk so that the legs can be stretched as far as possible, and the height of the seat itself should be set so that the legs form a 90-degree angle, with the elbows at the height of the desk.
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When working on the computer
In case you cannot lower either the desk or the seat, you could use a footrest to avoid hyperextending the lumbar muscles. The seat is also really very important, as it must be made to perfectly support the back-lumbar area.
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When working at the desk
Still talking about desks, we move on to paper documents, and here the thing is very important. As we age, aches and pains begin to increase regardless of our actions, but there are strategies to help us prevent these annoyances. When working on paper documents, for example, it is advisable to use a lectern to "elevate" the desk, and not force us to stretch forward unnaturally, which is one of the worst positions for the back and neck.
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What is the Text Neck Syndrome
Somewhat passed under the radar in recent years, text neck syndrome is the pain caused by incorrect posture while using mobile devices such as smartphones and tablets. It happens, for example, by holding the phone too far or too far down from the eyes, or to the side, causing a continuous and unnatural, albeit very slight, twisting of the neck. In the long run, especially in older people, this habit could lead to developing major chronic pain.
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When using mobbable devices
The general rule when using smartphone and tablet, is to hold them more or less at eye level, and if you can lean on a support with your arms. By holding the device too low, the neck must bear too much weight, and this is absolutely to be avoided. As for younger people, they are often so absorbed by devices that they spend whole hours in absurd positions, even on couches and chairs. Pay attention to this, take breaks every 10 minutes, and check your position. If you find yourself with a crooked back or neck, correct yourself.
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Posture and daily life
Incorrect habits are also assumed in everyday life. Let's take a few examples: carrying one heavy grocery bag instead of a light one in each hand is a bad choice for such pains. Or when you work on a floor, you probably tend to bend your neck and back forward, or put your weight more on one leg than the other.
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Posture between office and daily life
Other examples of bad behaviors are: keeping a heavy bag always on the same shoulder, every day, all day; sinking into the armchair or sofa while watching TV; driving long distances without leaning well against the backrest with the neck, thus keeping it stiff; talking on the phone a lot while holding it between the head and shoulder. The advice here only to recognize all these habits, and correct them immediately. Young people will act preemptively on incorrect habits, learning to adopt a better posture for the future. More adults, on the other hand, will find benefit to their aches and pains.
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Posture in sleep
Sleep also affects the various joint and neck pains you may have. Sleeping on a bed that is too soft, too old, or deformed is terrible for your lower back muscles. A pillow that is too stiff also is fatal for the neck, as are environments that are too cold. For example, sleeping on one's stomach with a mattress that is too soft and a pillow that is too firm is intolerable for the neck and back. The cautions are to use mattresses that fit the shape of your hips, use a memory foam pillow and adopt correct posture.
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Some remedies for joint, muscle or neck pain
Swimming can be a great way to relax and at the same time strengthen neck and back muscles. If you are already in pain, avoid freestyle and perhaps prefer something like backstroke. Yoga and pilates are also all great ways to stay fit while relaxing your muscles at the same time you learn to improve your posture.
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