Metro Plus
Bangalore
Chennai
Coimbatore
Delhi
Hyderabad
Kochi
Back to back
|
The right posture can go a long way in preventing back pain
|
Photo: S. Thanthoni
Sit right Bad posture can result in severe back pain in the long run
Long working hours and sedentary jobs that require you to remain glued to the computer. If this is how your work can be described, then you will relate to this topic for sure — backache! Remember the days when you have come home with a nagging back pain. Bad posture is the biggest culprit of back troubles, something which most of us take lightly.
“Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. People sitting for prolonged hours tend to develop a bad posture, which leads to irking back problem,” says Dr. Sanjay Sarup, orthopaedic surgeon at New Delhi’s Max and Sir Ganga Ram Hospitals. Good postures involve training your body to be in positions where your muscles and ligaments strain the least. “Good postures not only help fight back problems but also add poise to one’s personality,” adds Sarup.
Here are some tips to keep bigger problems at bay.
• Sit up with your back straight and your shoulders back. The buttocks should touch the back of your chair. Avoid jerky movements while you sit. Keep your feet flat on the floor. Adjust your chair height and workstation so you can sit up close to your work and tilt it up to you. Rest your elbow and arms on your chair or desk, keeping the shoulders relaxed.
• Try to avoid sitting in the same position for more than 30 minutes.
• Bend your knees at a right angle. Keep you knees even with or slightly higher than your hips. Use of footrest or stool proves helpful. Avoid crossing your legs.
Exercises
There are also certain simple exercises, which one can do through the day to relax your muscles.
The shoulder blade squeeze exercise helps you improve body postures. All you need to do is to sit on a chair with your hand resting on your thighs. Keep your shoulders straight and then slowly move your shoulders backwards and squeeze the shoulder blades together.
Abdominal pull-in can help to avoid the bulging belly. Just inhale and then exhale slowly to a count of five, pulling your tummy in. But if your pain still persists, consult a doctor immediately.
MANGALA RAMAMOORTHY
Printer friendly
page
Send this article to Friends by
E-Mail
Metro Plus
Bangalore
Chennai
Coimbatore
Delhi
Hyderabad
Kochi
|
