Posture exercises
The key to healthy posture is to keep the curves of the spine, which cushion shocks and enable flexibility, in balance. The natural curves of the back distribute weight across different areas of the spine.
Flat back or postures in which you are bent forward for a long time lead to increased stress on the intervertebral disc.
Swayback or postures in which you are bent backward for a long time lead to increased stress on the ligaments and joints of the spine.
You can easily integrate exercises for proper posture into your daily routine. As a reminder, at the beginning, for example at your desk, write yourself a note that reminds you of your posture and then assume the correct posture. Over time, this posture will slowly become more and more your automatic posture.
Posture while sitting
Tilt the pelvis forward, lift the ribcage, and extend the cervical spine. When sitting, keep the head straight on the shoulders - do not sit slumped.
A rolled-up towel in the lower back area supports proper posture. A good sitting position is the best prevention against back and neck problems.
Trunk dynamics while sitting:
To avoid bending the spine in everyday life, it is necessary that you lean forward and backward at the hip joints with a straight torso.
Standing posture
The same rules apply to standing as to sitting. Tilt the pelvis, lift the ribcage, and keep the head straight.
When standing, body weight must be evenly distributed on the feet.
A footrest reduces the strain during prolonged standing.
Posture in lifting
Every time you lift, make sure to lift in a back-friendly manner!
Bend your knees and hips. Stick your buttocks out, keep your head and chest upright. Always lift and carry the load close to your body, otherwise the spine will be subjected to 10 times as much stress.
Lying posture
Avoid a sagging mattress. A firm base (hard slatted frame) with a soft mattress on top is recommended, so that the body is evenly supported everywhere. Do not use pillows that are too large or thick, which put the upper body into a half-sitting position. A small, flat pillow to support the head and neck is advisable.