OverviewGood posture involves training your body to stand, walk, sit, and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities. Show
If any of the following guidelines causes an increase of back pain or spreading of pain to the legs, do not continue the activity and seek the advice of a doctor or physical therapist. The spinal curvesYour spine has natural curves that form an S-shape. Viewed from the side, the cervical and lumbar spines have a lordotic, or a slight inward curve, and the thoracic spine has a kyphotic, or gentle outward curve. The spine's curves work like a coiled spring to absorb shock, maintain balance, and to facilitate the full range of motion throughout the spinal column (see Anatomy of the Spine). The spine has three natural curves, a concave cervical and lumbar curve, and a gentle convex thoracic curve.These curves are maintained by two muscle groups, flexors and extensors. The flexor muscles are in the front and include the abdominal muscles. These muscles enable us to flex, or bend forward, and are important in lifting and controlling the arch in the lower back. The extensor muscles are in the back. These muscles allow us to stand upright and lift objects. Working together these muscle groups act as guy wires to stabilize your spine. What is good posture?Posture is the position in which you hold your body upright against gravity while standing, sitting, or lying down. Proper posture requirements:
Proper Sitting PostureProper Sitting Posture: Shoulders over hips, feet flat on the floor, low back support provided, and chin aligned over the chest. Proper Sitting Posture at DeskProper Sitting Posture at Desk: Posture should start with shoulders over hips with good low back support. Details include: elbows flexed to 90 degrees, knees bent to 90 degrees, feet flat on floor or supported with stool/ phonebook (enough that there is a finger width gap between the knee and the chair). Computer monitor should be at eye level, head position should include ears aligned with shoulders. The computers mouse should be close enough that the elbow remains in a bent position. Finally, pen/phones should be kept within 14-16 inches of reach. Sit to StandSit to Stand: Place your feet so that toes and knees are in line. Bend forward so your nose is over your toes. Push up from the chair with a controlled motion. Use your hands as needed. Tying ShoesTying Shoes: Place your foot on your opposite knee to keep from bending too far forward. Proper Bending and Reaching Technique (Golfers Lift)Proper Bending and Reaching Technique (Golfers Lift): Please be aware that bending and lifting are contraindicated after lumbar fusion/kyphoplasty procedures. This technique is provided for the rare occasions when you absolutely require objects being picked up from the floor. Note that the subject has arranged herself in a position where she can use the leg as a lever arm to pull her body back up to its standing posture while maintaining a flat back. Proper Sleeping PostureProper Sleeping Posture: When lying on your back a pillow support should be utilized under the knees. Remember a pillow should support the neck not the head. Proper Sidelying PostureProper Sidelying Posture: Place the pillow support between the knees with another pillow support at the lumbar spine and a third pillow supporting the neck and head. The lumbar support pillow is only necessary if there is a gap between the bed and the waist. Log RollLog Roll: With starting position lying on your back bend your knees. Roll onto your side. Keep your shoulders and hips together as a unit as you roll. Place your top hand to the bed and push up while lowering your legs to the floor. Slowly raise your body while lowering the legs to assume an upright position. Getting In & Out of CarGetting into the Car
Getting out of the Car
Preventing back pain and injurySelf care. Using correct posture and keeping your spine in alignment are the most important things you can do for your back. The lower back (lumbar curve) bears most of your weight, so proper alignment of this section can prevent injury to your vertebrae, discs, and other portions of your spine. If you have back pain, you may need to make adjustments to your daily standing, sitting, and sleeping habits and learn proper ways to lift and bend (see Self Care for Neck & Back Pain). Your workspace may need to be rearranged to keep your spine from slouching. Because extra pounds can make back pain worse, you should maintain a weight that is appropriate for your height and body frame. Exercise. Regular exercise is important to prevent back pain and injury. A program of strengthening, stretching and aerobic exercises will improve your overall fitness level. Research has shown that people who are physically fit are more resistant to back injuries and pain, and recover quicker when they do have injuries, than those who are less physically fit (see Exercises: Back Stretches & Strengthening). Sources & linksIf you have more questions, please contact Mayfield Brain & Spine at 800-325-7787 or 513-221-1100. Spine-health.com updated: 12.2018 We comply with the HONcode standard for trustworthy health information: verify here. When standing it is recommended that you point your feet Blank and about shoulder width apart quizlet?You want to keep your feet straight at approximately a shoulder width apart. How do you prevent back injury when moving heavy objects? 1.
Why should your feet be shoulder width apart when lifting?That's because your leg muscles are much stronger than your back or arm muscles. It's also important to keep your feet shoulder-width apart for stability, and it helps to tighten your stomach muscles to give your back more support. Also remember to lower your load carefully.
When standing your feet should be quizlet?Terms in this set (18)
when standing your feet are your base of support. stand with your feet apart for a wider base of support & more balance.
What angle degree should a patient's arm be placed when applying a sling?Another important aspect of proper sling use is to make sure your arm is in a neutral position at your side. Your upper arm should remain directly to your side and in line with the rest of your body. At the same time, it is important to keep your forearm at a 45° angle to your hip.
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