Keys To Good Postural Hygiene

Good postural hygiene helps you avoid the effects that a sedentary lifestyle has on your spine. The less and the worse you move, the more your joints suffer. Find out today what you can do about it.

The animal health care includes a number of recommendations to avoid back pain while protecting your spine properly. This group of bones is vital to daily life.

Many people experience frequent neck pain or lower back discomfort. Although the causes of this pain vary, only a small percentage is due to serious medical conditions.

In many cases the modern rhythm of life is the decisive trigger for the occurrence of this pain. Because the sedentary lifestyle is a circumstance that causes back and neck problems. In addition, it very often results in poor posture.

Therefore, in today’s article we want to look at the consequences of a sedentary lifestyle and show you the keys to good postural hygiene.

What are the consequences of a sedentary lifestyle?

General inactivity leads to a sedentary lifestyle. This includes remaining in the same sitting posture for a long period of time. Hence, this lack of change in posture causes sagging and numb muscles and tendons.

In addition, today’s lifestyle means that many people use a vehicle or public transport far more often and walk less to get around. Motorized vehicles are just another element that promotes the sedentary lifestyle.

Due to tight schedules and the prevailing time pressure , many working people are less physically active. This in turn leads to a higher average weight and the global obesity epidemic.

What is postural hygiene?

Postural hygiene serves to maintain bone health and the prevention of muscular consequences due to a sedentary lifestyle. Basically , we are talking about corrections when sitting and standing as well as changing your sleeping posture.

In addition, active postural hygiene will also help you lift weights in a healthy manner and perform physical activities correctly. This is how you can avoid a lot of injuries. Below we take a closer look at the key aspects of good postural hygiene.

Good posture hygiene: Make sure you maintain the correct posture when sitting and standing

We recommend the following measures:

• Avoid spending long periods of time in the same posture, ideally no more than 30 minutes.

• When you are seated, you should maintain correct posture without leaning your head forward.
• Keep your head and torso in a straight line.
• Also, you shouldn’t spend long periods of time with your head pointing up or down.
• If you are using a computer, you should position the screen at eye level. The keyboard should be wide and large.
• Always wear your glasses when you have bad eyesight.
• In addition, you should use chairs that support your back. You should also be able to put your feet on the floor. Chairs with armrests are best.

Adjustments to your sleeping position

Sleep on your side and on your back. In addition, you should only use a single pillow that is neither too high nor too low.

Just like in the upright position, you need to bring your head and upper body in a straight line when lying down. However, you should not put your hands under your head or on your stomach when doing this. In addition, your mattress is also very important for good postural hygiene while sleeping. Because a bad mattress will make it impossible for you to adopt a good sleeping posture.

Only sleep in your bed. Resting on furniture like sofas or armchairs is counterproductive because it is not made for sleeping.

Change your posture when carrying weights

If you have to lift weights or have a job that requires physical activity, it’s important to keep the following recommendations in mind:

• When carrying weights or a backpack,  you should distribute the load between your upper limbs and shoulders.
• If you need to pick up a heavy object from the floor, bend your knees as you reach for it.
• You should also always use a ladder or a small stool if you want to reach objects that are above your shoulder height.
• Always carry heavy objects close to your body.
• In addition, you should learn a correct posture, in which you pay particular attention to the alignment of your spine and the correct distribution of loads.

Regular physical activity

We recommend doing aerobic physical activity several times a week. Examples include walking, running, swimming, and cycling. In this way, you will compensate for the sedentary lifestyle that you are often forced to live.

But you should also stay active at work if possible. In addition, you should avoid using vehicles whenever possible and walk instead. But even if you are at home all day, you can incorporate some exercises and activities into your day to help you stay flexible. For example, you can walk back and forth while you are on the phone.

What is the goal of good postural hygiene?

The main benefit is in protecting your joints, which are located on the spine. In addition, you avoid cramps in the back and neck area. At the same time, your mobility improves and this reduces existing pain.

In addition, it is very important to have a healthy lifestyle, avoid being overweight and make sure you have less stress in life.

Back and neck pain hinder you and affect your general well-being. In addition, these are often recurring complaints. In some patients, the spasms and contractions in the back and neck area are so pronounced that they require specific treatment.

If the pain persists or becomes increasingly intense, we recommend that you consult your family doctor or a spinal specialist. They will make a professional diagnosis and prescribe the correct treatment.