Keys to good postural hygiene

Postural hygiene helps us overcome the effects of sedentary lifestyle on the spine. The less and worse we move, the more the joints suffer.

Postural hygiene refers to a set of recommendations to avoid back pain , with adequate protection of the spine. This group of bones is vitally important to everyday life.

People often experience cervical or low back pain relatively frequently. It is true that these pains are due to different causes, but fortunately, a very small percentage of these will be the consequence of serious causes.

In many cases, the modern rhythm of life will be a factor that will influence the presence of pain, since sedentary lifestyle is a circumstance that causes back and neck discomfort . To this will be added, in addition, bad postures.

We will see below what are the consequences of a sedentary life and the keys to good postural hygiene.

What are the consequences of a sedentary life?

Inactivity in general results in a sedentary life. This is associated with maintaining body postures for long periods, always in the same position. Lack of turnover numbs muscles and tendons.

Due to the conditions of modern life, there is a greater use of means of transport and fewer walks to carry out daily transfers. Motorized vehicles are one more element that increase sedentary lifestyle .

As a matter of agendas and times, people of active working age do less physical activity , which translates into a higher average weight with the global obesity epidemic. Although not only fatty tissue is the problem, but also the muscles suffer from weakening.

Obesity has become an epidemic, in part due to the sedentary lifestyle in society

See also: Sedentary risks for your brain

What does postural hygiene consist of?

To the rescue of the bone and muscular consequences of sedentary lifestyle, postural hygiene appears. Basically, we are talking about corrections when sitting and standing , as well as modifications in the sleeping posture.

In the most active part, postural hygiene also helps us carry weight in a healthy way and carry out physical activity with the correct parameters so as not to injure ourselves. We will see in detail each of the keys to good postural hygiene.

Corrections for sitting and standing

The following is proposed:

Avoid long periods of time in the same posture , ideally no more than 30 minutes.
Maintain correct posture when sitting, without a previous position of the head.
Have head and trunk aligned.
Do not stay for long periods with your head facing down or up.
When using computers, place the monitor at eye level. The keyboard, in turn, must be wide.
Pay attention to the need to wear glasses if there are vision disorders.
Use chairs that allow you to sit with your back supported and feet on the floor . Those with armrests are preferred.

Changes in sleeping posture

For sleeping, the side and back position is preferred. This should be combined with the use of a single pillow, neither too low nor too high.

As in the upright position, head and trunk must be aligned, without putting your hands under the skull or putting your mouth down. The mattress is essential in postural sleep hygiene, since its poor quality will be impossible to counter with the positions.

The place to sleep is the bed. Resting on furniture that has not been prepared for this function is counterproductive, as is the case with the sofa and armchairs.

See also: How lack of rest affects the brain

Adjustments when carrying weight

If we are going to carry weight or have to carry out hard work, it is important to follow these recommendations:

Distribute the loads between both upper limbs or shoulders , in case you are carrying weight or a backpack .
If you must lift weight that is on the floor, bend your knees when you reach it.
Use a platform or ladder in case you have to pick up packages that are above the shoulders.
Keep loads close to the body.
Learn to position yourself properly, privileging the alignment of the spine and load distribution .

School bags are a daily weight that children must learn to handle

Physical activity

It is suggested to do physical activity several times a week, aerobic type. Examples of recommended activities include walking, running, swimming, and biking. In this way the sedentary lifestyle to which we are often forced is balanced. Physical activity should be combined with muscle stretching exercises.

Even at work, it is advisable to stay active, whenever possible . And on the way to work environments, it is suggested to use fewer motorized means of transport. Minimal mobility can be implemented in the same house, walking while talking on the phone, for example.

What is the purpose of good postural hygiene?

The main benefit will be the protection of the joints along the spine, as well as avoiding contractures in the back and neck area . In turn, it will improve movement and the presence of pain.

We could add to all of the above the importance of leading a healthy life, avoiding being overweight and limiting stressful situations.

Back and neck pain is usually self-limiting . It is also true that they are recurring. In some patients there are situations in which the back and neck contractures require specific treatment.

In case the pain continues over time or worsens in intensity, it is suggested to consult your GP or spinal specialist. He will know how to guide the diagnostic process.

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