What is postural hygiene ?
It consists of learning how to adopt postures and perform daily life movements in the most appropriate way so that the back is damaged as little as possible either in a static exercise (standing or standing position), as in a dynamic one (raising a Heavy object …).
Postural hygiene acts mainly correcting vitiated and erroneous postures and giving preventive and ergonomic advice to avoid consequences such as (fatigue, back and leg muscle pain, etc.)
Therefore, to point out, the importance of the posture in the performance of any exercise and in the opportunity that every person has to avoid certain pathologies with the use of correct postural hygiene.
How is and how does the back work?
The back is formed by the spine, ligaments, nerves and muscles. The spine is composed of loose pieces, placed one on the other, called vertebrae that are joined by joints and intervertebral discs, these intervertebral discs are located between vertebra and vertebra and it is an elastic pad composed of a fibrous ring, and in the center a nucleus gelatinous. The back supports the body and allows its movement, helps and helps to maintain stable the center of gravity of people, both at rest and in movement, and protects the spinal cord by wrapping it with the vertebrae.
The correct posture from the physiological point of view is one that is not fatiguing, is not painful, does not alter the balance, rhythm, or human mobility.
With the habitual practice of habits advised against, there is a danger of causing a strong degradation of certain structures that are difficult to recover, because certain thresholds that may imply the appearance of injuries are exceeded. In contrast to other alternative positions that prevent injuries and allow to reach a complete state of physical, psychic and social well-being, without producing alterations.
It is easy to understand the importance of adopting correct postural habits , and adjusting the lifestyle to prevent the mentioned pain. It is fundamental, therefore, to know the postural habits harmful to our column, in order to be avoided; As well as learning and practicing those who act in a protective way.
In general, the column suffers mainly:
- When we stay long in the same position, whether standing, sitting or lying down.
- When we adopt certain postures that increase their physiological curves.
- When we make great efforts, or small, but very repeated.
- When we make sudden movements or adopt very forced positions.
Here are some postural hygiene measures that can help you in your daily life:
- Organize our activities so that we are not sitting, standing, lying down, scrubbing, etc. For long periods of time, attempting to alternate tasks requiring static standing, sitting or moving positions; Spread the task over several days (e.g. grilling).
- When standing, always put one foot ahead of the other and change position often, not standing still if you can walk
- To carry out activities with the arms, do it at a suitable height, avoiding both stretching if you raise your arms too much, or bend your arms with your arms too low.
- The time we are sitting should keep our back straight and aligned, dividing the weight between the two ischial tuberosities, with the heels and toes resting on the floor, the knees at right angles to the hips and can cross the feet alternately
- At the time of driving, it is advisable to advance the car seat until reaching the pedals (brake, accelerator and clutch) with the back completely resting on the backrest, the knees in line with the hips (90º angle). Sit upright, take the wheel with both hands, leaving the arms semi-flexed.
- To pick something off the ground, it is recommended not to bend the spine forward, but rather bend down by flexing the knees, and keeping the back straight. We can help with our hands if there is a piece of furniture or a wall nearby.
- To lift and carry weights, bend your knees, not your back, and have a firm footrest. Get up with your legs and hold objects close to your body.