Quick reminders whist in lockdown of sleeping, sitting and standing posture - Brookmans Park Osteo
 

Quick reminders whist in lockdown of sleeping, sitting and standing posture

14 Apr Quick reminders whist in lockdown of sleeping, sitting and standing posture

Posted at 13:03h in Advice on back pain, Brookmans Park Osteopaths, How to sleep correctly, musculoskeletal, posture advice, sitting correctly by
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What’s the best sleeping position?
Sleeping on your front
This is the worst sleeping position. With the head raised and turned to one side it can be difficult to put the spine in a neutral position and this can cause neck strain. The weight of the stomach causes the lumbar spine to arch which can lead to back pain and nerve issues.
Solution: Change or modify your sleeping position. If this is too difficult, sleep with a pillow under your tummy and a flatter pillow under your head.Sleeping on your back:
This position allows the spine to stay in a neutral position. However it is well known to exacerbate snoring and sleep apnea (lack of oxygen).
Solution: Using a slightly larger pillow raises the head and reduces strain on the neck. A larger pillow also helps to prevent the tongue and soft tissue from rolling in to the airway and obstructing breathing. If you experience back pain in this position then place a pillow under your knees to take the pressure off the lumbar spine.
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Sleeping on your side 
This is the best position as with the right supportive mattress and pillow the spine remains elongated and in neutral. This helps prevent undue neck, back and shoulder pain. Knees and hips should be kept aligned to prevent spinal twist.
Solution: To keep the spine and hips from twisting, place a pillow between the knees (and if necessary a small one under your waist). A lipped pillow can also help support the neck and head.
Happy sleeping!

What’s the best position sitting at my desk?
Some tips to help your posture sitting at a desk
A comfortable work space can help you feel your best.  Give your sitting area a makeover with this checklist:
  • Reduce laptop use as this can cause neck ache.
  • Lift your head while you are walking.  This will help to bring your head up and lift your chest.
  • Avoid leaning on one side of the body.  Try to balance every through both feet.
  • Avoid carrying heavy bags over one shoulder.  Use a bag like a rucksack to balance the weight more evenly.
  • Avoid sitting for too long at any one time. Move every 30 minutes to prevent joint stiffness and loading
  • Reduce stress and tension to prevent shoulder muscle hunching
  • Exercise regularly to maintain muscle strength and fitness.

What’s the best standing posture?
Standing with good posture looks and feels fantastic and is 
great for muscles, joints, bones, circulation, and self-esteem!
Benefits of good posture: prevents muscle fatigue, aligns the joints and bones, helps minimise joint stress, prevents headache, neckache. You’ll look confident and feel fantastic too!

Quick checklist to improve your posture

  • Stand tall
  • Extend your head directly up (think balloon lifting your head with a string attached at the top of your skull) Keep your chin tucked in.
  • Line up your earlobes with your shoulders
  • Keep your shoulders back, let the arms hang naturally at your side.
  • Draw in your core stomach muscles, avoid tilting your pelvis forward.
  • Avoid locking the knees, stand with feet shoulder width apart
  • Ensure your feet arches are in a neutral position, not excessively rollled in or out.
We hope those postural tips, reminders and exercises will help you to be more comfortable whilst we are still closed
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