When we talk about postural hygiene, we are referring to the right way to place the body in our day-to-day: when we walk, when we are sitting, when we sleep, etc. Having a good body position is basic to prevent the onset of muscle pains, injuries, or overloads.
In this article we will discover what postural hygiene is and its main standards that you must take into account to avoid the appearance of any ailments.
What postural hygiene consists of?
Posture hygiene is the right way to place our body to prevent the appearance of back pain. If we do not follow a healthy posture, different areas of the back and body will be resentful of this malpractice and will experience pains, tension, the appearance of muscle knots, etc.
Therefore, when we talk about postural hygiene we are talking about the right position we have to have when it comes to carrying out the activities in our day-to-day lives. The right position has to be present both when we are active and when we are static, since in all circumstances the tension can accumulate.
Knowing what the most suitable postural hygiene is we will be able to avoid overloading our back and, therefore, reduce the discomfort or injuries that can occur due to a bad posture of the body.
Standards of postural hygiene
To have good postural hygiene it is important to know some rules that are key to our day to day. Knowing these rules will help us prevent back pain, so it is vital to know what they are. We found out here.
– Sleep on your back. This is the body’s best posture to avoid pain. Sleeping on your stomach is not recommended at all because it will bend your neck and modify the curvature of the lumbar region. On the other hand, sleeping on your side is also not recommended because your weight will fall on one side.
– Sit with an optimal height for your body. If you work sitting or have to do activities at a table, you have to regulate the height. The correct posture is one that rests on the ground (therefore, don’t double your legs), so the height of the chair has to allow you to support the sole of your feet completely on the ground.
– Adjust your backrest. To preserve postural hygiene, it is important that the chair we use respects the natural curvature of our back. Above all, we have to check that the lumbar area is well held. Experts recommend trying to form a 135-degree angle between the chair and the table.
– Walk every 45 minutes. To avoid overloads and accumulations of tension in the back, it is recommended to get up from the chair every 45 minutes and take a walk while keeping the body straight. It will help ease tensions and make you feel better.
– Jobs with computer. In case you work with the computer every day, you should take care of your postural hygiene taking into account some key aspects. For example, the screen has to be 45 centimeters away and be placed right in front of you, no place to side. The keyboard has to be low to avoid lifting shoulders or arms when writing.
Bibliography
– Garcia, M. Q. & Paola, M. (2013). Posture hygiene plan and physiotherapeutic treatment in cervical and lumbar pain. Rafael Landivar University, Guatemala.
– Martínez-González, M., Gómez-Conesa, A., & Montesinos, M. H. (2008). Postural hygiene programs developed with schoolchildren. Physiotherapy, 30(5), 223-230.
– Chacón Borrego, F., Ubago Jiménez, J. L., Guardia Garcia, J. J. L., Padial Ruz, R., & Cepero González, M. (2018). Postponing education and hygiene in the field of Physical Education: Teacher’s role in injury prevention: Systematic review.