Do you see this giant stack of quizzes?! Those are the old, outdated quizzes for our first aid courses. They’re no longer correct and therefore, must be shredded—one-by-one; mostly because our shredder is finicky and doesn’t like to work too hard. Anyway, I’m not even done shredding this stack and my back is not happy about it. I’ll admit that my posture is not always the best, so I was hunched over while feeding the protesting shredder and now I’m paying for it.

Good posture occurs when your spine is correctly aligned. It ensures that the muscles and joins are being used as efficiently as possible, meaning that there’s less wear and damage to the muscles, ligaments, and joints which causes backaches, muscular pain, and even arthritis.

So how do we go about learning good posture?

For standing:

  • Keep your weight on the balls of your feet
  • Bend your knees slightly
  • Put your feet about shoulder-width apart
  • Stand tall with your shoulders pulled back
  • Tuck your stomach in
  • Hold your head level

For sitting:

  • Keep your feet flat on the floor
  • Your knees should be around the same level as your hips
  • Sit all the way back in your chair to support your lower- to mid-back
    • Adjust the chair if you need to
  • Shoulders relaxed
  • Forearms parallel to the floor

It’s important to remember to get up and move around every thirty minutes or so to give your muscles a break. Doing a few standing back bends will also help relieve some of that tension you’ve built up. Back bends are when you lean backwards; best done by placing your hands on your hips and leaning back as far as you can go without falling over. Do those a few times for a few seconds each and hopefully that will help.


Cleveland Clinic :

American Chiropractic Association :

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