20 years
I am almost always sitting and using my laptop i have no time to exercise and i feel that my posture is getting bad. What should i do?
Jan 12, 2016
Your body posture is affected by your daily routine activities. As such, you need to regulate it during each of these activities:
Sitting Posture:
· Make sure that your back is aligned against the back of the office chair. Avoid slouching or leaning forward, especially when you become tired from sitting in the office chair for long periods
· Since you regularly sit for long periods of time, it is better to opt for a chair that is ergonomically designed to properly support the back and that it is a custom fit
· When sitting on an office chair at a desk, your arms should be flexed at a 75 to 90 degree angle at the elbows. If this is not the case, the office chair should be adjusted accordingly
· Your knees should be even with the hips, or slightly higher when sitting in the office chair
· Keep both your feet flat on the floor. If there's a problem with feet reaching the floor comfortably, a footrest would be useful
· Sit in the office chair with shoulders straight
· Don't sit in one place for too long; get up every 1-2 hours, walk around and stretch
Your weight should be mostly supported by the balls of your feet, not your heels, and your should avoid locking your knees
Keep your feet slightly apart, about shoulder-width
Let your arms hang naturally down the sides of the body
Tuck your chin, and have your head square on top of the spine, not pushed out forward
Stand straight with your shoulders upright
When standing for a long period of time, shift weight from one foot to the other, or rock from heels to toes.
Exercise by standing against a wall with your shoulders and bottom touching wall. In this position, the back of your head should also touch the wall - if it does not, this means that your head is carried to far forward (anterior head carriage).
Walking Posture
Maintain your head up and your eyes looking straight ahead; avoid pushing your head forward
Keep your shoulders properly aligned with the rest of your body
Driving Posture
Sit with your back firmly against the seat for proper back support
The seat should be a proper distance from the pedals and steering wheel to avoid leaning forward or reaching
The headrest should support the middle of your head to keep it upright.
A relatively firm mattress is recommended for proper back support
Sleeping on your side or back is usually more comfortable than sleeping on your stomach
Use a pillow to provide proper support and alignment for the head and shoulders
Consider putting a rolled-up towel under your neck and a pillow under your knees to better support the spine
If sleeping on the side, a relatively flat pillow placed between the legs will help you maintain your spine aligned and straight.
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