What is Posture?
Posture relates to the position that you hold your body when standing, sitting or even sleeping.
The neutral spine has 3 curves:
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Stand in front of the mirror and visualize the 3 curves in your spine. See your posture at a neutral position.
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Maintaining your spine at this ‘neutral position’ throughout is the key.
Find the right posture for every activity.
Suggested posture at work[3][4]
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Adjust the height of your chair according to the height of your desk so that your feet touch the floor.
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Keep your chin up.
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Ensure your shoulders are relaxed and without strain (shoulders back, ribs in)
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Take regular breaks to stretch.
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Adjust the height of desk so that your keyboard is right in front of you and screen is at eye level.
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Your arms should be bent in an ‘L’ shape, elbows by your side.
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Ensure your spine is in neutral position.
Suggested posture while sleeping[5]
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Avoid large pillows.
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Avoid placing a pillow under your thighs unless it helps during a flare.
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Use a firm mattress.
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Sleeping on your back is the best position to maintain a neutral spine. If you are unable to sleep on your back, try to find a posture that works for you.
Suggested posture while exercising[6]
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Pay attention to your posture while exercising.
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Maintain neutral spine at all times.
Suggested posture while doing household chores[3]
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Ensure work surfaces are high to prevent stooping.
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Maintain neutral spine position.
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Bend at the knee so that your back remains straight.
Optimize your posture, maximize your movement, take control of your pain!