Sit straight, don’t slouch or bend your shoulders ... our mothers always told us; anyone slouching in the chair was asked to correct his/her posture. And we wondered what is so important about that.

Well, experts believe that it is essential to maintain proper posture while sitting, walking, getting up out of a chair and even while using a cell phone. Not doing so can in fact lead to a host of health issues.

Correct sitting position

Given that most of us spend our time sitting in front of desks and computers, lets start with what the correct sitting position should be. And here, an incorrect seated posture can also affect a person’s posture while standing and walking. Experts are of the opinion that people who spend too much time in front of a computer often suffer from kyphosis (one of the most common posture problems where the shoulders hunch forward, the muscles in the chest tighten, the neck and head extend toward the computer screen, and the spine is no longer vertically aligned.)

While working for long hours at your desks or in front of your computers sit up with your back straight and your shoulders back, with your buttocks touching the back of your chair. Of course it goes without saying that the choice of office chair is also crucial.

Be careful how you sit and stand; it not only keeps the bones and joints in correct alignment but also helps you look good!

All three normal back (cervical, thoracic and lumbar) curves should be present while sitting. You can use a small, rolled-up towel or a lumbar roll to help you maintain the normal curves in your back. Distribute your body weight evenly on both hips. Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips (use a foot rest or stool if necessary) and do not cross your legs.

Try to avoid sitting in the same position for more than 30 minutes.

When standing up from sitting position, move to the front of the seat of your chair and stand up by straightening your legs. Avoid bending forward at your waist. Immediately stretch your back by doing 10 standing backbends.

Correct standing position

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Standing with your knees locked or hyper-extended contributes to bad posture and an anterior pelvic tilt. With correct body posture, the imaginary line running down your body passes behind your kneecap and right in front of your ankle bone. Your weight should be evenly distributed on your feet — under your big toe, little toe and the heel.

If you stand with weight over your heels your feet will become weak and turn inwards; this increases stress on your weight-bearing joints (ankles, knees, hips and lower back).

High heels and thick-soled shoes are also bad for your posture. It is said that not wearing shoes most of your time helps build the muscles in your feet. Strong, aligned feet equate to a strong, aligned body. Walk on the sand or grass to help build up mobility, stability and strength in your feet.

Correct position for sleeping

No matter what position you lie in, the pillow should be under your head, but not your shoulders, and should only be thick enough so that your head is not either too high or too low.

Try to sleep in a position which helps you maintain the curve in your back (on your back with a pillow under your knees or a lumbar roll under your lower back; or on your side with your knees slightly bent).

Do not sleep on your side with your knees drawn up to your chest. Try to avoid sleeping on your stomach, especially on a saggy mattress, as this can cause back strain and can be uncomfortable for your neck.

Select a firm mattress that does not sag. If necessary, place a board under your mattress. If you are in the habit of sleeping on a soft surface, changing to a hard surface may be painful.

When standing up from the lying position, turn on your side, draw up both knees and swing your legs on the side of the bed. Sit up by pushing yourself up with your hands. Avoid bending forward at your waist.

Published in Dawn, Sunday Magazine, November 23rd, 2014