Proper Posture Techniques For Common Activities

By Dr. Virginia Nsitem
Pride Health Columnist

It is important to maintain proper posture at home, work, and with all daily activities. This article will discuss the proper posture techniques for common activities. 

Walking

When walking, you want to make sure that your head is up, shoulder back, mid back widened so that the chest is stretched out. Look forward without poking your head and neck forward. 

Bending and Lifting

Make sure your feet are shoulder-width apart to give you a wide base of support. If you are going to lift an item, make sure to stand close to it as possible, to avoid reaching or twisting to lift. When you lift the object, hold it close and balanced across your body. Remember to bend with your knees – not your back or waist. Use your hip and knee muscles to help you lift the object. Keep these tips in mind when you are setting the item down on the floor or a table. 

Pushing and Pulling

When you have to push an object, keep your body straight, knees bent, and lean close to the object. Use your leg muscles to help you push the object, and move with small steps to decrease the stress on your back. When you have to pull an object, again keep your body straight and knees bent. Lean back gently and begin to pull with small steps. 

Sitting at a desk

If you sit for long hours at work, try to use a chair with options that allow you to adjust the height and tilt of the seat. You can use a rolled-up towel or tee-shirt to support your back. To avoid slouching, lean back in the chair. If you use the phone for long periods of time, you may find it more helpful to use a headset. Otherwise, avoid cradling the phone between your shoulder and ears, or resting your elbow on the desk.

Dr. Virginia Nsitem is a chiropractor specializing in laser therapy for muscle, joint and nerve injuries, and is a Fellow of the Royal College of Chiropractic Sports Sciences in Canada. She may be reached at (905) 275-4993, or by email at totalhealth@bellnet.ca.