Avoid pain by adopting the correct posture
Are you suffering from back, shoulder or neck pain? Do you feel uncomfortable sitting in one position for a long time? You might have a wrong working posture. Physical well-being is very important to lead a happy and healthy life. With some important and simple modifications in the posture, you will gain significant physical strength and avoid painful situations. Our experts from Elate Wellbeing have also suggested some yoga asanas for correcting your posture.
Posture is the position in which one holds the body and limbs during standing, sitting and lying down. Having good posture means that one should always hold oneself in a way that puts the least strain on the back at all times. Good Posture keeps bones and joints in the correct alignment so that muscles are being used properly. This helps decrease the abnormal wearing of joint surfaces.
However Bad or Incorrect postures for a long time may result in many adverse ways like:
Nerve Constriction not only causes neck and back pain, but they can also cause pain in seemingly unrelated areas of the body.
Poor posture can compress the abdominal organs resulting in indigestion which then affects peristaltic function, that means the gastrointestinal system may not function as effectively. This can lead to gas, constipation and acid reflux. Some times under certain conditions a nerve in the neck experiencing excess pressure can cause bouts of dizziness.
Poor posture also contributes to breathing pattern dysfunction. This is commonly seen in people who spend long hours sitting each day. Rounded shoulders and a forward head posture cause the muscles around the chest to tighten.
Hunching over laptops and cellphones stresses the spine and can lead to back and neck pain, fatigue, and muscle strain. Given the reliance on technology today, it may be more important than ever to be mindful of proper alignment.
To have a correct posture these are some things one needs to take care. These include some good yoga asanas which will help you correct your posture.
1. Bear your weight primarily on the balls of your feet.
2. Keep your knees slightly bent.
3. Keep your feet about shoulder-width apart.
4. Let your arms hang naturally down the sides of the body.
5. Stand straight and tall with your shoulders pulled backward.
6. Tuck your stomach in.
1. Keep feet flat or rest them on either the floor or a footrest.
2. Avoid crossing knees or ankles.
3. Maintain a small gap between the back of the knees and the chair.
4. Position knees at the same height or slightly lower than the hips.
5. Placing ankles in front of the knees.
6. Relax the shoulders
While Lying down/ sleeping:
1 Sleep on your side, with the spine straight.
2 Sleep on your back, maintaining the primary curvature of the cervical spine.
Common Posture mistakes people do and Yoga Postures/exercise to correct the same:
Slouching and rounded shoulders –
- Setubandhasana /bridges,
- Dhanurasana / back extensions,
- Kumbhakasana /planks
- Sticking the bottom out (Donald Duck Posture)
- Kumbhakasana /planks plank
- Vishnu asana/side lying leg raise,
- Paripurna Navasana, Ekrajkapotasana variations / hip flexor stretches,
- Virbhadrasana series, tadasaana, natrajasana, gomukhasana/thigh stretches
Standing with a flat back:
- Kumbhakasana /planks.
- Vishnuasana /Side lying leg raises,
- Ushtrasana, dhanurasana, bhujangasana/ chest stretches,
- Dhanurasana, hastothanasana, pull ups,
- Bhujangasana, chakrasana /back extensions
Leaning on one leg -
- Ashwasanchalan, Ganesh asana, .Tad asana
- Vishnuasana, Garudasana
Hunched Back -
- Neck Rotations and movements
- Padangushthasana/ Pull-ups
- Marjalasana ( sitting)/ Chest Stretches
- Matsyasana / Fish Pose
Some very important suggestions to be followed:
1 Exercise regularly to improve muscle strength
2 Perform stretching exercises two or three times a week to boost muscle flexibility
3 Stretch your neck muscles regularly by turning your head from one side to another
4 Since abdominal muscles support the lower back, they should be in good condition. Abdominal crunches and sit-ups should be done regularly
5 Since one leans a lot while working, need to stretch the back in the reverse
6 Avoid standing on one foot for long periods of time.
7 Cross legs at the ankle, rather than the knee. It's better not to cross and sit straight with both toes flat