The Best Sitting, Sleeping And Driving Posture
What is the correct way to sit? 1. Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair. 2. All three normal back curves should be present while sitting. A small, rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back. 3. Here's how to find a good sitting position when you're not using a back support or lumbar roll: a. Sit at the end of your chair and slouch completely b. Draw yourself up and accentuate the curve of your back as far as possible. c. Hold for a few seconds d. Release the position slightly (about 10 degrees). This is a good sitting posture. 4. Distribute your body weight evenly on both hips. 5. Bend your knees at a right angle. Do not sit with your knees crossed. Keep your knees even with or slightly higher than your hips. 6. Keep your feet flat on the floor. 7. Try to avoid sitting in the same position for more than 30 minutes. 8. At work, adjust your chair height and work station so you can sit up close to your work and tilt it up at you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed. 9. When sitting in a chair that rolls and pivots, don't twist at the waist while sitting. Instead, turn your whole body. 10. When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist. Immediately stretch your back by doing 10 standing backbends. It is ok to assume other sitting positions for short periods of time, but most of your sitting time should be spent as described above so there is minimal stress on your spine. What is the correct way to sit while driving? 1. Use a back support (lumbar roll) at the curve of your back. Your knees should be at the same level or higher than your hips. " 2. Move the seat close to the steering wheel to support the curve of your back. The seat should be close enough to allow your knees to bend and your feet to reach the pedals. What is the best position for sleeping and lying down? The best lying or sleeping position may vary, depending on your symptoms. No matter what position you lie in, the pillow should be under your head, but not your shoulders, and should be a thickness that allows your head to be in a normal position. " 1. Try to sleep in a position which helps you maintain the curve in your back (such as on your back with a pillow under your knees or a lumbar roll under your lower back; or on your side with your knees slightly bent). Do not sleep on your side with your knees drawn up to your chest. You may want to avoid sleeping on your stomach, especially on a saggy mattress, since this can cause back strain and can be uncomfortable for your neck. 2. Select a firm mattress and box spring set that does not sag. If necessary, place a board under your mattress. You can also place the mattress on the floor temporarily if necessary. If you've always slept on a soft surface, it may be more painful to change to a hard surface. Try to do what's most comfortable for you. 3. Try using a back support (lumbar support) at night to make you more comfortable. A rolled sheet or towel tied around your waist may be helpful. 4. When standing up from the lying position, turn on your side, draw up both knees and swing your legs on the side of the bed. Sit up by pushing yourself up with your hands. Avoid bending forward at your waist.
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