Karen Cini



Numerous tips on how to improve posture in the work environment are often given, such as when lifting heavy items or working at a desk for lengthy hours… but how about your posture during the rest of your day and your leisure time during the weekend?

Could you easily be preventing a headache or a sore neck just by simply adjusting your posture in your general day-to-day life? Chiropractor and sports injury therapist Martin McRae says that having a good posture is a 24-hour job not just a Monday to Friday task.

Martin believes that in the work sector the general public is well instructed with regards to ergonomics (that is, sitting posture, computer positioning, chair usage, as well as lifting) because of the high costs of workplace injuries. However, he adds that, “In their leisure time people tend to forget all about the guidelines they’ve been given.”

“Unfortunately, some people don’t see the value in good posture, especially younger generations. They don’t realise that it will come back to haunt them years down the track. It’s what people do with their body today that governs what condition it will be in the future. Just like someone driving a car sensibly to ensure maximum kilometres, it is important for people to do the same with their body, rather than destroy it in a short space of time.”

To ensure that the body is functioning at its best it is imperative to perform daily activities in a good posture. What Martin does in his clinic with athletes helps them to optimise their body thus maximising strength, speed, agility and performance. Nevertheless, not being an athlete doesn’t mean forgetting this principle.

Martin clarifies this point further by saying that the body needs to constantly maintain its balance since we walk on two legs not four. “Gravity works along the spine and this force comes lengthways rather than across it at 90 degrees like in four-legged animals.” He explains that, “We’re in a constant battle to stay vertical, whether we’re sitting, having a shower, lifting, eating, playing sports or drinking a beer at the local pub. It is important to surround ourselves with an environment that facilitates good posture rather than having our posture mould to a bad chair or bending awkwardly in the garden. If we can maintain that posture, or what is known as a neutral spine, we can dramatically reduce the risk of injury as well as aches and pains.”



Day off at home



A day off at home is treasured by everybody. However, you might be seldom aware of what position you’re sitting or lying in during your recreational activities. It could be these poor choices of position that are causing that headache or sore neck.

Slouching on the couch takes you out of the neutral spinal position. Martin highlights the fact that, “Everyone tends to relax on a couch, but it’s better just to sit in it and use it the way it’s supposed to be used, rather than let their bottom slide forward to create a slouched position.”

“It’s not just how you’re sitting, but also the type of lounge you’re sitting on. The lounge angle should be in a way that supports your back. A reclining mechanism is better than an ottoman or a chase - by softening the hip to a lower back angle it relieves tension on the hamstrings dramatically, which decreases the overall straining on the back.”

Middle-aged housewife Carmen says, “I used to watch TV in bed for about two to three hours every evening. Since my TV was not directly in front of the bed but more to the left corner of the room, I used to constantly slouch and look sideways – every morning I was waking up with terrible headaches. After talking to my chiropractor, I realised how much strain I was causing to my neck and shoulders. Now I sit on a proper armchair positioned directly in front of the screen. I’ve got prime position!”

So what makes a good sofa? It should not be too soft, yet not too firm in terms of seat cushioning.

The base of the seat needs to be high enough from the ground, similar to the height of a chair.

It should also have a high back, high enough to support your head and neck.

It should be contoured to the body with good lumbar (lower spine) support.

If you have a bad lounge that does not support the criteria mentioned, cushions can be used to support your upper or lower body. Martin cannot stress enough the importance of buying furniture based on comfort first and looks second, rather than the other way round.

Work health companies suggest you take a break from sitting after 45 minutes. They surely didn’t take into account the length of movies like Lord of the Rings or Harry Potter when they announced this figure! Therefore, it might be a good idea to take an intermission half way through your next movie marathon…

When reading a book you should have a designated area, such as an office type desk, with the book angled at 35-40 degrees. It should be at the appropriate height and new purpose-built devices such as a bean bag book holder can often do a better job than cushions. This helps avoid neck flexion and curling forward through the upper body, which is the source of much neck pain and upper body/shoulder strain. Martin says, “There is a natural tendency to position your eyes at 90 degrees to a book, people need to understand this when positioning themselves to read. You should lift the book closer to eye-level and not curl your body forward to the book. I’m always concerned about people reading in bed, as people tend to use too many pillows and lift their neck too much.”

Another major cause of neck and back discomfort is poor laptop usage. They are portable and affordable, and nowadays many employers are giving workers a laptop to allow them to take work home. However, this new tool can be misused in the home setting and is often a substitute for an ergonomically sound desktop computer.

Martin argues that, “Using laptops for extended sessions is a constant compromise between keyboard positioning and screen positioning. If the keyboard is at about 90 degrees to your elbows, then you need to lean forward and look downwards to the screen, as they are virtually attached to each other.” He suggests “dressing it up a little bit” by getting a laptop stand plus an external keyboard and mouse. This turns your laptop into a desktop computer with both a good screen and keyboard position yet still allowing the portability that everyone loves and often needs.

A suitable “chair and desk position” does not include dining tables as they are usually too low or too high and chairs might not slide under the table appropriately. Martin strongly suggests avoiding sitting on the lounge with a laptop on your lap.

At his clinic, Martin sees an alarmingly high percentage of people who injure their lower back by doing basic house chores. Simple, light-weight movements, such as picking up a sock when doing the laundry or spitting out toothpaste in the morning could be more harmful than lifting a heavy fridge. He elucidates this fact by saying that, “Because these lighter movements are unguarded movements people tend to move away from a neutral posture which is often consciously adopted when lifting a robust object. This results in detrimental damage to the muscles.”

Thinking ahead and planning your next movement, rather than just jumping on and doing it, is a life-saver. There would be a large reduction of injures if people thought before acting. A tip from our chiropractor for garden enthusiasts is to get a long-handle shovel or weeder and to always put oneself in a good position rather than bending at the hips when getting tired and lazy.

Cooking is another big problem. Chefs on TV, all curled up chopping and decorating dishes are definitely not the best role model. “You might need to raise your benches, buy a thicker chopping block, stand at a wider foot base or even wear thicker glasses, but make sure kitchen layouts and bench heights are adjusted to your needs,” says Martin.

Having objects underneath the sink, where you have to bend down and reach to grab them, might not be ideal. Try to put commonly used things in accessible positions to avoid bending too much.

Standing up on hard floors creates a forward pelvic tilt. It is often recommended to regularly take a seat or have a rest to get off the hard floors when cooking for a long time, If you are used to wearing slippers (or even hang around barefoot) while cooking, you might want to try wearing well-cushioned and supportive shoes on hard tiles for a more comfortable experience.

One should also be careful of the choice of bed and pillows. It is important to have a supportive, medium to firm mattress to support your general weight. A softer pillow-top contours the lines of the body whether you are lying on your side or back and allows buttocks and shoulders to sink. Couple this with a good supportive pillow that is the appropriate height for your sleeping position.

Martin always advises his patients to use a thicker pillow when sleeping on their side than when sleeping on their back. “Modern contoured pillows are adjustable in height due to different body sizes and shapes. As a general rule, don’t sleep on your stomach because it arches your lower back and twists your neck. Don’t sleep with your arm reaching underneath the pillow, as it irritates your shoulder and makes your arm go to sleep.”



Socialising

When you are at the pub or at a restaurant you don’t have many options but to put up with the seating available. Bar stools tend to sit you up very high without any back support, often making you slouch or lean forward. A word of advice that Martin gives is, “Feel free to stand up and walk around for a break, particularly if sitting on high chairs. Mix up sitting and standing as much as possible in a social scene.”

Another hint for a more comfortable night out is to use your jumper as a back support. “Ladies should avoid crossing their legs because it tends to create a flection in the lower back, it blocks blood circulation and causes varicose veins. High heels are never good for your foot if standing up for lengthy stretches of time.”

When you’re out on a shopping spree, symmetry is essential. This involves carrying bags evenly and not letting them get too heavy. Don’t be afraid to make that second trip to the car instead of piling every thing in at once.



Travelling

During road trips, bus journeys and long-haul flights the poor and prolonged positioning of the body can cause accumulative strain on particular areas, leading to severe aches and pains.

A good driving position comprises of sitting close enough to the wheel but not too close to cramp the legs. It’s also important to ensure the arms are not too straight. If you are just a passenger, check that you have a correct seat angle and plenty of room around your feet (particularly on planes) without too many bags restricting movement of your feet. “The thing I hate the most is looking back to talk to someone on the back seat while I’m sitting in the front passenger’s seat. It just takes a few minutes and I immediately feel a strain in my neck and shoulders. When I’m in that situation nowadays I just look at the person’s reflection in the mirror. Otherwise it’s a guaranteed headache!” says Carmen.

Ensuring neck and lumbar support by using items around you, such as jumpers and scarves, is always very helpful. If planning to read or sleep, make sure you have an inflatable neck support or cushions to support your back and neck. It’s also a good idea to support (but not compress) under the back of your thighs to help circulation.

Keeping an eye on your posture even during your spare time should therefore be a rule of thumb for everybody, all day and every day. Instead of incessantly trying to remind yourself to correct your posture, how about turning this awareness into a habit?