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Dr. Manjul Kaith, (BPT)
Sr. Physiotherapist, Kayakalp, VMRT,
Holta, Palampur, H.P.
E-mail: manjul_kaith@hotmail.com

Definition :-
Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight wearing activities.

Proper posture :-

  • Prevents backache and muscle pain.
  • Helps in decreasing the stress on the ligaments holding the joints of the spine together.
  • Helps in decreasing abnormal pressure over joint surface that could results in arthritis.
  • Helps in preventing fatigue because muscles are being used more efficiently, allowing the body to use less energy.
  • Improves breathing.
  • Improves memory and learning.
  • Makes you look confident and powerful.

How to achieve Good Posture :-

Good posture while standing – a good posture should be “Neutral Spine”. A neutral spine retains three curves : a small hollow at the neck base, a small roundness at the middle back and a small hollow in the lower back. To achieve correct posture while standing, the ears, shoulders, hips, knees and ankle should be align in a straight line.

Good Posture while sitting – when you sit focus on keeping your ears and shoulder lined up, feet rest flat on the floor with your knees and hips bent 90 degrees.

Your elbow should also bend at 90 degree while typing or resting on the arm rests of your chair. If your knees, hips and elbows are not bent correctly, adjust your chair until they are. Take frequent breaks to stand up and move around.

Good Posture while sleeping :- Try to sleep in a position which helps you maintaining the curve in your back, such as on your back with a pillow under your knees or a roll under your lower back.

Don’t sleep on your side with your knees down up to your chest. Avoid sleeping on your stomach, esp. on a saggy mattress, since this can cause back strain and can
be uncomfortable for your neck.