Postural hygiene and healthy habits to take care of your back

Every day there is more talk about postural health and its importance in people's quality of life, since contrary to what is believed, back pains They are generally caused by posture and movements performed in everyday tasks.

What is postural hygiene?

Postural hygiene consists of positioning the body in the appropriate way to protect the spine and avoid overloading the spine and its possible injuries. Many times, bad habits lead us to normalize certain postures that damage the spine and that we incorporate as natural.

The Postural hygiene teaches us what good and bad postures are in every situation of daily life, whether standing still or moving.

Benefits of correct postural hygiene

If good postural hygiene guidelines are followed, a series of benefits will be achieved such as improving muscles, avoiding contractures, and preventing back pain. The latter can be completely reduced if good postural hygiene is followed daily, following a series of habits.

What is correct postural hygiene?

To qualify as good postural hygiene, it does not have to cause pain or overload the spine. There are two types of posture: static (when we are not moving), and dynamic (when our body is moving).

Consequences of bad postural habits

Ignoring the advice of specialists and acquiring bad postural habits can have physical consequences that, today, a large part of society suffers from:

• muscle contractures

Muscle contractures that are caused by a posture problem They develop slowly and progressively, and are very difficult to correct.

They consist of an involuntary and continuous contraction of a muscle and its fibers, producing constant tension that generates discomfort and pain.

• Headache

The “head forward” position: a bad posture sustained over time that puts extra demands on the cervical generating tension that translates into very painful chronic migraines that can only be calmed – but not permanently cured – with painkillers.

• Digestive problems

In order to function correctly, the organs that make up the digestive system must have adequate space. Many times A hunched posture leads to shortening the space in the digestive tract, which can cause heartburn., one of the most common digestive problems in people with poor posture.

• Respiratory problems

Like the digestive system, the proper functioning of the respiratory system requires correct postural hygiene. For this reason, certain practices such as yoga or Pilates are used that generate awareness about the body by practicing stretching exercises that help give the diaphragm necessary space and exercise correct breathing.

Basic recommendations to maintain good postural hygiene

It is true that at first it may seem forced and difficult achieve postural changes, However, you have to try to “force” the good habit at first to get the body used to it and be able to see good results over time.

There are certain basic tips that help maintain a healthy posture for the spine:

• Change your posture frequently: Some day-to-day activities require maintaining the same body position for long periods. It is important to try to take breaks so as not to overload and generate excess tension in the spine that is responsible for maintaining that posture.
• Take a break between each activity to stretch: Just as when we wake up we stretch because the body has remained in one position for a long time, we have to try to do the same exercise after doing any other activity we do on a daily basis.
• Take the time to ensure you create a comfortable and natural environment when doing an activity. So, for example, sitting in an appropriate posture when eating, choosing the right footwear for walking, etc.
• Activate the body: Being aware of our body helps us not overload our back. There are practices such as yoga or Pilates that help you become aware of your posture.
• Many companies choose to hire a trauma service for your employees, improving their quality of life and achieving work well-being.

Examples of bad postural habits

In everyday life, there are habits that can damage the back even if they go unnoticed by the person. Some of the most common are listed below:

• Sitting for long periods increases pressure on the spine significantly, therefore, it is advisable to take short breaks.
• Not getting enough exercise.
• Sleeping on a bad mattress.
• Excessive use of high heels.
• Muscle tension due to stress.

Healthy daily habits to take care of your back

Within the basic recommendations there are certain basic postures that we use daily. Each of them requires certain observations to take care of postural hygiene when performing them.

How to take care of your back when sitting

Your feet should be flat on the floor with your knees at 90 degrees.. If you have a taller desk, you can place a box underneath to provide support. Additionally, your spine must be upright and supported by the backrest.

The position of the hands and arms is also very important at work.. These should be aligned with the forearms and with an inclination of 90 degrees.

Finally, you have to take into account the location of the computer since the posture of your head and neck will depend on this. Try placing a base with books to make sure you give it the height that suits you and maintain the space between your cervicals.

Postural hygiene when standing

Standing in itself is a position that places great demands on the spine. Surely from your own experience you can see that the simple act of standing without doing any other activity is more exhausting than walking. Since when you walk, through the movement, swinging and activation of other parts of your body, you remove that overload that the spine suffers when standing for a long time.

To avoid this overload, try resting one of your feet on a higher object. (like a step) and alternate the position between them. Ideally, also try to support your arms at a suitable height.

Postural hygiene for sleeping or lying down

The choice of mattress and pillow are essential for good sleeping posture.. It is recommended that the mattresses are not too soft so that the back can remain straight. As for pillows, care must be taken that they do not force the neck into an unnatural position. Ideally, the pillow maintains the position we have when standing where both the head and neck are in the same line as the spine..

Try sleeping on your back or side with a cushion between your legs, but never on your stomach as this is a position that increases lumbar curvature.

In addition to these tips, you can do exercises to maintain good postural hygiene by consulting with a traumatologist or specialist physiotherapist who will teach you some simple tips. Techniques that you can do daily to improve your posture. You can also try sports that are beneficial for strengthening the spine. Remember that it is never too late to start good habits!