It is quite common for people who spend long hours sitting to experience discomfort in the back or neck. This problem is especially common among office workers and all of us who work in front of a computer, and it can be somewhat difficult to alleviate this pain, since the work routine must continue. Fortunately, there are some exercises, such as stretching in the office, that can be easily performed to improve posture education.
Do you want to know more about how to correct bad postures? continue reading!
What does postural education mean?
The human being is the only animal that is constantly bipedal and lives only on two legs and, although for us it is the most normal thing in the world, our musculoskeletal system has not yet fully accustomed it. This translates into back pain, contractures, spinal deviations and other discomforts associated with the weight that we carry on our backs every day after days, specifically, in the lower back.
To avoid these chronic pains, prevention is better than cure, which is why specialists place so much emphasis on postural education.
Do you know what this concept refers to? Let us tell you in this post!
Postural education is the assimilation of correct postures to avoid the pathologies suffered by the muscles when we insistently subject them to positions that harm us, such as: spending a lot of time sitting or working standing at the same fixed point. That is, when we spend too many hours in the same position, we tend to accommodate the body and relax it, overloading certain areas.
Behind a body posture there are numerous factors that determine it, such as fatigue, muscle tone, heredity and even one’s own emotions.
Postural education focuses on correcting postures and making us internalize them so that we adopt them automatically.
How does postural education help you improve the health of the body?
Physiotherapists and rehabilitation experts place special emphasis on postural hygiene for all the benefits it brings. Of course, they will not be seen quickly and we have to be constant until our body internalizes them.
- Reduction of aches and pains: Good postural education helps maintain proper alignment of the spine, which decreases tension and stress in the muscles, thus reducing aches and pains in the back, neck and shoulders.
- Injury prevention: adopting a correct posture when performing daily activities, such as lifting objects or sitting in front of the computer, prevents possible musculoskeletal and joint injuries.
- Improvement of respiratory function: a suitable posture facilitates the complete expansion of the thorax, allowing better lung ventilation and optimal oxygenation of the body.
- Muscle Strengthening: Maintaining good posture involves proper use of the supporting muscles of the body, which contributes to its strength and stability.
- Prevention of circulatory problems: a correct position favors blood and lymphatic circulation, avoiding the appearance of problems such as poor circulation and swelling in the extremities.
- Greater efficiency in movement: Proper posture improves body alignment, which translates into greater efficiency in movement and overall physical performance.
- Mental health benefits: Taking an upright and balanced posture can have positive effects on mood and self-esteem, as it is related to increased confidence and a positive self-image.
What are the most common pathologies related to the spine?
The vertebral column supports more than half of the total weight of the body and, as the years go by, it suffers. These are the most common pathologies that we suffer when there is no good postural education:
- Disc herniation: occurs when the gelatinous nucleus of an intervertebral disc moves outward, compressing nearby nerves. The causes are usually sudden movements, excessive efforts, aging and disc wear.
- Scoliosis: consists of an abnormal lateral curvature of the spine. Often the cause is unknown (idiopathic scoliosis), but it can also be congenital or result from other medical conditions.
- Low back pain: is pain in the lower back and can be caused by injury, muscle strain, herniated disc, arthritis, or incorrect posture.
- Cervicalgia: consists of a sharp discomfort in the cervical region, generally due to muscle tension, injury, osteoarthritis or cervical disc herniation.
- Spinal stenosis: occurs when the spinal canal narrows, compressing the spinal cord or nerve roots. The causes can be aging, herniated discs, osteoarthritis or congenital problems.
- Disc protrusion: it is a deformity in the intervertebral disc, which comes out of its usual place without breaking the external cover. The main cause is wear and tear on the disc.
- Spondylolisthesis: occurs when one vertebra slides forward on the one below it, which can be caused by birth defects, trauma, or chronic wear and tear.
- Vertebral fractures: can result from trauma, osteoporosis, or bone disease.
- Nerve impingement: occurs when a nerve is compressed or trapped between vertebral structures, causing pain and other symptoms. This can be due to herniated discs, bone spurs, or spinal stenosis.
- Spondylosis: Refers to the wear and tear of the spine, which can lead to problems such as osteoarthritis and chronic pain.
Write down these 7 postural education tips and avoid back pain!
Finally, we do not want to say goodbye to this post without giving you a solution to your back problems. Pay attention to the following seven tips to improve your postural health.
- Try to ensure an ergonomic seat at work: make sure that your workplace is properly configured to promote a correct posture. Adjust the height of the chair and desk so that your elbows are in line with the keyboard and your feet are flat on the floor. Use a monitor at eye level to avoid bowing your head.
- Maintain good posture when sitting: If you spend a lot of time sitting, make sure to keep your back straight, shoulders relaxed, and feet flat on the floor or on a footrest. Avoid crossing your legs and change positions frequently.
- Practice strength exercises: perform specific exercises to strengthen the muscles of the back, abdomen and neck, as they help maintain proper posture and prevent injuries.
- Stretch regularly: Incorporate stretching into your daily routine to improve flexibility and reduce muscle tension. Pay special attention to the cervical and lumbar area.
- Take care of your sleeping posture: choose a mattress and pillow that provide good support for your spine while you sleep. The most recommended sleeping position is on your side or back with a suitable neck pillow.
- Lift Correctly: When lifting heavy objects, bend your knees keeping your back straight and use your leg muscles to lift the load. Avoid turning your body while holding a heavy object.
- Take active breaks: If your job involves sitting for long periods, take breaks every hour to get up, walk around, and do some stretching. This helps reduce muscle tension and improves blood circulation.
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