Posture

     Posture really does really matter. Many aches and pain s are associated with poor posture. Postural stress resulting from faulty alignment of the body segments is a major factor in the development of musculoskeletal pain and joint degeneration. New evidence shows that clinical observation with scientific evidence show the damage to joints caused by altered alignments of joints and that there are significant benefits associated with removal of these misalignments.

    The cause of poor posture are numerous and include poor posture at computor screens, watching TV, repeatedly performing one sided activities such as always digging in the garden or  sustaining asymmetrical postures such as crossing legs. This leads restriction of movement in some joints while other joints may become too mobile. This increases the chance of degenerative changes such as oseoporosis and a compensatory aches and pains.

 Standing posture
* Stand with weight mostly on balls of feet.
* Keep feet slightly apart about shoulder width
* Let arms hang naturally at sides of body
* Avoid locking knees
* Tuck chin in slightly to avoid head coming forward
* Stand tall with shoulders upright
* If standing for long time shift weight from one foot to another
* Stand against a wall with shoulders and bottom against wall - if    the head is too far forward it will not touch the wall
* Avoid high heels as they cause your pelvis to tilt forward and increases the strain on your lower back.

 Walking posture
* Keep head and eyes looking upwards
* Avoid pushing head forwards
* Keep shoulders aligned with rest of body

 Driving
*Sit with back firmly against seat so that he back is properly supported
*The seat should be a comfortable distance away from the pedals and steering wheel to avoid reaching
*The space between the head and head rest should be no more that 4 inches
*Avoid sitting with a wallet in your back pocket as it can force the pelvis out of alignment.
*On long journeys make regular stops to move and stretch

  Lifting
* Never life anything you don't have to
* Before lifting item - get a feel for how heavy the item is beforehand.
* Use a trolley or wheelbarrow to transport a load
* Stand square to the load and do not twist body
* Bend from the knees not the spine.
* When carrying a large or heavy object keep it close to the chest and don't reach over to bring it closer
* If possible lift items from waist height
* Lift the load using the power of your legs
* Once you have the load face the direction of your movement and do not twist the hips 

 Sleeping
* A relatively firm mattress is generally best for proper back support
* Avoid sleeping on stomach
* When sleeping on back consider putting a pillow under the knees to provide better support the spine
* If sleeping on side, place a pillow between the legs to keep the spine aligned. * When getting out bed, roll onto side, swing legs over edge of bed and push up with both arms 

  Sitting
* Sit comfortably so that you feel fully supported
* Distribute your weight evenly
* Don't sit twisted or lean to one side
* Your feet should touch the floor
* Avoid sitting with a wallet in your back pocket
* Get up and move around frequently