WHAT IS THE BEST SITTING POSITION POSTURE?WHAT ARE 10 DAILY HABITS TO STOP BACK PAIN? PRANAYAMA-14
IMPORTANCE OF SITTING POSITION POSTURE;- 04 POINTS;- 1-Research suggests sitting for most of our day increases our risk for cardiovascular (relating to the heart and blood vessels) disease and diabetes. Unfortunately, that’s almost all of us. 2-As technology keeps us strapped to computers and electronic devices, more of us are sitting for longer periods of time than ever before. And our health is suffering the consequences. 3-While you may not be able to swap your desk job for one that requires you to walk or stay active all day, there is one thing you can do to improve your health right now: Sit correctly. 4-To avoid the effects of a lifetime of sitting, read on to learn how to find and maintain good posture. Plus, find out which gadgets really are worth the money if you’re trying to protect your bones for the future. WHAT IS GOOD POSTURE? Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good 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. PROPER SITTING POSTURE :- Shoulders over hips, feet flat on the floor, low back support provided, and chin aligned over the chest.The FORMULA is;-
S-Sitting Bone For Proper Posture it is essential:- 05 POINTS;- 1-Keep bones and joints in the correct alignment so that muscles can be used properly. 2- Decrease the abnormal wearing of joint surfaces that could result in arthritis. 3-Decreases the stress on the ligaments/a bond. Hold the joints of the spine together & prevents the spine from becoming fixed in abnormal positions 4-Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair. 5-All three normal back curves should be present while sitting. A small, rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back. SITTING POSTURE WITHOUT LUMBER ROLL;- 10 POINTS;- Here's how to find a good sitting position when you're not using a back support or lumbar roll: 1-Sit at the end of your chair and slouch completely. 2-Draw yourself up and accentuate the curve of your back as far as possible. Hold for a few seconds. 3-Release the position slightly (about 10 degrees). This is a good sitting posture. 4-Distribute your body weight evenly on both hips. 5-Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips. (use a foot rest or stool if necessary). Your legs should not be crossed. 6-Keep your feet flat on the floor. 7-Try to avoid sitting in the same position for more than 30 minutes. 8-At work, adjust your chair height and work station so you can sit up close to your work and tilt it up at you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed. 9-When sitting in a chair that rolls and pivots, don't twist at the waist while sitting. Instead, turn your whole body. 10-When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist. Immediately stretch your back by doing 10 standing backbends. NOTE;- What does Standing Backbend Pose mean? 1-Standing backbend pose is a beginner's asana which opens the heart. To enter the pose, stand straight with the feet placed hip-width apart. Lengthen the spine, place the palms behind the low back and bend backward. Align the head with the spine, keeping the focus fixed on the sky. Remain in the pose for 30 seconds and return to a standing position. 2-Note that the head should not fall back. It's also best not to go beyond one's comfortable level of back bending. The hands can also be raised over the head and back with the palms together or separate. 3-Standing backbend stretches the spine and promotes flexibility, promotes respiratory and cardiovascular health, improves posture and energizes the body. Standing backbend may also be referred to in Sanskrit as Ardha chakrasana. HOW TO TREAT BACK PAIN AT HOME ?- 11 FACTS;- 1. Support your back;- Ergonomic (the study of people's efficiency in their working environment) desk chairs are designed to properly support your body and reduce stress and friction on bones and muscles while you sit. But these chairs can be quite expensive. A-If your office chair doesn’t have a lumbar support, grab a small towel and roll it up. A small pillow will also work. When you slide back in your chair after finding your proper posture, place the towel or pillow between the chair and your lower back. B-This support device should help you maintain good posture. If the towel or pillow is too large, you could be forcing your spine into an awkward position that will be painful quickly.You can also buy specially designed lumbar pillows. 2. Adjust your chair;- Move your seat up or down until your legs are parallel with the ground and your knees are even with your hips. Your arms should be parallel to the ground, too. A-Your feet should be resting on the floor. If they aren’t, use a stool or foot rest to elevate your feet until you are in this position. B-Plant your elbows by your side, and extend your arms into an L-shaped bend. Arms that are extended too far out from your body could add stress to the muscles in your arms and shoulders. 3. Put your feet on the floor;- Make sure your body weight is distributed evenly across your hips. Bend your knees at a right angle, and make sure your knees are either even with your hips or slightly below. A-Your feet should be flat on the floor. If you’re wearing shoes with heels, removing them may be most comfortable. If your feet can’t reach the ground, use a foot rest/ Adjustable ergonomic foot rests. let you find an angle of tilt and a height that works best for your natural posture alignment. B-Don’t sit with your legs crossed. This can reduce blood flow and cause muscle strain. 4. Keep your screen at eye level;- From your seated position, move the screen directly in front of you. Extend your arm, and adjust the monitor until it’s about an arm’s length away. A-Next, adjust how high the monitor is. The top of your computer’s screen should be no more than 2 inches above your eye level. Computer monitors that are too low or too high can strain your neck and eyes. B-If you’d like something more formal, a monitor desk stand is a simple device that can help. 5. Position your keyboard correctly;- Your keyboard should sit directly in front of your computer. Leave 4 to 6 inches between the edge of your keyboard and the desk so your wrists have room to rest while you type. A-If your keyboard is tall and you must tilt your wrists at an awkward angle to type, look for a padded wrist rest. Ergonomic wrist pads can help position your hands evenly with your keyboard. Straining to type can cause muscle fatigue and pain. 6. Use the right mouse;- Your computer mouse should be on the same surface as your keyboard, and it should be within easy reach. Stretching to reach any item could cause muscle strain and fatigue. A-While you’re using your mouse, your wrist should be straight. Your upper arm should be by your side, and your hands should be slightly below your elbows. An ergonomic computer mouse helps prevent wrist strain and fits your hand’s natural shape. 7. Keep frequently used objects within reach Items you use frequently, such as a stapler, phone, or notepad, should be very close to you while you’re sitting. Stretching to reach items you need can strain muscles. Repeated twists and stretches may lead to joint pain. 8. Use a handset if you spend a lot of time on the phone If you spend a lot of time on a phone and typing or writing, use speaker phone. Bending your neck to cradle the phone can cause stiff muscles, pain, and even ligament damage over time. 9. Take regular breaks;- Sitting for long periods of time can reduce blood flow and cause muscle fatigue. To prevent that, take frequent breaks. Stand up from your desk and move. A-When you take a break, stand up and walk away from your desk if you can. Get your blood flowing by doing some calf raises and shoulder shrugs. If you have the room, practice a few lunges or squats. B-Several short breaks during the day are better than just a few long breaks. If you can, take a one- to two-minute break every 30 minutes. At the very least, get up and move around every hour. 10-Takeaway the bottom line(the essential point):- The modern workplace doesn’t invite much movement, and sitting all day can be detrimental to your health. Still, you can do a lot to improve your health just by improving your posture. Investing in a few ergonomically designed products and learning to sit properly can go a long way to reducing wear and tear on your muscles and bones. Over the course of your career, this can really pay off as you avoid injuries, strains, and soreness. 11-What is the Correct Way to Sit While Driving? Use a back support (lumbar roll) at the curve of your back. Your knees should be at the same level or higher than your hips. Move the seat close to the steering wheel to support the curve of your back. The seat should be close enough to allow your knees to bend and your feet to reach the pedals. WHAT ARE NINE DAILY HABITS TO STOP BACK PAIN? Although determining the cause of back pain can be complicated, there are many different actions you can take to help alleviate your back pain or prevent it from getting worse. It's all about relieving pressure, reducing strain, protecting your spine, and strengthening your muscles. Changing a few daily habits can help you maintain a healthy, pain-free back for a long time. 1-PILLOW UNDER YOUR KNEES Sleep with a pillow under your knees.Sleeping on your back puts pressure on your spine. Elevating your legs slightly relieves this pressure on your back as you sleep. You can cut that pressure in half by placing a pillow under your knees. 2-WORK YOUR CORE The numerous health benefits of exercise are well-known. A regular strength-training routine that focuses on your core muscles can help reduce your risk of back-related injuries, such as strains and muscle spasms. Try incorporating back and abdominal strengthening exercises into your workout at least two times per week to develop a stronger, more flexible back. 3-CALCIUM AND VITAMIN D Increase your calcium and vitamin D intake Strong bones can help prevent osteoporosis. It’s one of the most common causes of back pain later in life, particularly for women. Keep the bones in your spine strong by consuming plenty of calcium and vitamin D. Vitamin D is in sunlight & cheese .Calcium is in: 1-Milk 2-Yogurt 3-leafy greens 4-Vitamin supplements Note;-Always consult your doctor before taking any supplements. 4-CHANGE SHOES Wear comfortable, low-heeled shoes to prevent back pain. They reduce the strain on your back while standing. Shoes with less than a 1-inch heel are the best bet for your back. 5-STRAIGHTEN UP Good posture isn't just a way to look more proper. It protects the intricate(very complicate) pieces of your spine to keep them healthy and functioning properly. Bad posture puts strain and stress on your back and can change the architecture of your spine. Avoid rounding your shoulders, slouching, or bending sideways when standing. 6-DON’T SLUMP Don't slump (bent position or posture) over your desk.When sitting in an office chair, use the same good posture techniques you use when standing. It’s critical to keep good posture and support your back when sitting down, especially if you do it for several hours per day. Choose a quality chair that provides firm support for your lower back, and make sure your knees are a little higher than your hips when you sit. 7-MINGLE Whether you’re at a party or for happy hour, avoid sitting in an awkward position or standing in one place. Move around the room to avoid putting pressure on your spine, which can happen if you stand in one place for too long. 8-LIGHTEN YOUR LOAD Improper or heavy lifting is a common cause of back pain, but it doesn't only happen to people who lift heavy boxes on the job. Carrying a bulky laptop bag, suitcase, camera, or a load of groceries can also cause a strain on your back. Whenever possible, take some weight off your shoulders by carrying less, distributing the weight to both sides of your body, or shifting the weight from shoulder to shoulder. Consider using a rolling cart or bag with wheels for heavier loads like bags of groceries or boxes of files. 9-STRETCH Standing, sitting, or lying down in one place for an extended amount of time isn’t healthy for your back. Relieve the strain of the day whenever you can by getting up, walking around, and doing some simple stretches. This will help improve circulation to your back. It can also ease any strains or aches that occur due to inactivity. KNOW YOUR SPINAL CURVES;- 1-See picture ...Your spine has natural curves that form an S-shape. Viewed from the side, the cervical and lumbar spines have a slight inward curve, and the thoracic spine has a gentle outward curve. 2- 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. 3-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. 4-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(a rope, cord or cable used to guide or secure something) to stabilize your spine......SHIVOHAM......