Sit up straight, don't slouch and keep your shoulders and head back.
We've all heard our parents repeat this to us time and time again.
If
we all listened to our parents, most of us would have good posture -
and improved health. That's because good posture is very important to
your overall health.
Not only does it decrease physical stress on
your joints, muscles, ligaments and spine, it will also allow your body
to function more efficiently.
Over time, poor posture may lead to muscle tightness, facet joint irritation and various related health conditions.
Why
is posture so important? Without proper posture, the normal curvature
of the spine is lost. These curves allow the body to distribute/absorb
the forces that go through the body. If any of these curves are
exaggerated (either too much or too little), it may cause you to have
back problems. Muscles can be permanently shortened or stretched, which
will lead to increased tonicity in the muscle, resulting in trigger
points, headaches and an overall decrease in vertebral (spine) motion.
This lack of motion in the joints of the spine will cause back and neck
pain, with an increased risk of osteoarthritis and premature disc
degeneration.
A lifetime of poor posture can start a progression
of symptoms in the average adult. Poor sleeping habits, excessive body
weight, weak muscles (back, abdominals), and poor sitting/standing
habits are common causes for poor posture. Driving professionally is
very demanding on your back/posture. Your body is not designed to be
sedentary (sitting). It is designed to be upright and constantly moving.
These types of occupational stresses, also unfortunately lead to poor
posture.
What does the ideal posture look like? Draw an imaginary
line starting from the middle of your forehead, down between your eyes,
bisecting your chin, into your belly button and ending between your
ankles. If this line divides your body into two equal halves, your
overall spinal alignment is good. Looking at the body from the side, you
should be able to see the natural curves in your low back, upper back
and neck. Your head should be held straight and relatively parallel to
the floor. Shoulders should not be slumped forward but level with each
other.
Here are two tests that you can do to check. A simple test
that you can do at home to check your posture is the wall test. Stand
with the back of your head touching the wall and your heels six inches
from the baseboard.
With your buttocks touching the wall, check
the distance with your hand between your lower back and neck from the
wall. If you are within an inch or two at the low back and two inches at
the neck, you are close to having excellent posture. If you have too
much or too little space between the wall and your back/neck, you need
to work on your posture.
The mirror test is also another good test
to check your posture, because it allows you to see for yourself if
there are any asymmetries in your body. Stand facing a full length
mirror and check to see if: a) your shoulders are level, b) your head is
straight, c) the spaces between your arms and sides seem equal, d) your
hips are level your kneecaps and face straight ahead and e) your ankles
are straight. These two tests are easy to do and will give you a good
idea of your posture. If your posture is poor, it is time to start
working on it.
Have you ever noticed that the longer you are at
the wheel, the worse your posture gets? This is primarily due to your
back and neck muscles being weak and fatigued.
Your muscles just
get tired, and they are unable to keep your spine in proper alignment.
When you feel that you are beginning to slouch, straighten up. It is
going to be difficult at first, but over time it will get much easier.
Trying
to sit properly will strengthen the muscles in your back, neck and
abdominals. Strengthening these muscles will help ensure good posture.
A
few more tips for good posture: Keep your weight down; excess weight,
especially around the mid section, will put added stress on your lower
back affecting its natural curve. Be conscious of your work area.
Make
sure you have a good seat with proper lumbar support. Finally, exercise
regularly and strengthen and stretch your muscles which are responsible
for your posture.
It is hard to have perfect posture all the time. Being aware and understanding the importance of it, is a good start.
Remember that you only have one spine. Take good care of it, and it
will last you a lifetime. So sit up straight and drive safely!
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