All these muscles are in a complex conversation with the brain in order to work together and maintain your upright posture and stability when sitting and moving. In between the vertebrae are thick jelly-like discs that provide space for the bones to move across the whole spine when we rotate or bend.Īlongside the vertebrae are many small and large muscles that either help stabilise the spine or help it generate movement. But this research can also be used to help those of us on Earth keep our spines healthy when working from home.Īt a very basic level, the spine is a stack of 33 bones called vertebrae. Being in space also has similar effects to staying in bed all day.Īt the Aerospace Medicine and Rehabilitation Laboratory at Northumbria University, our team of researchers look into ways of keeping the spine healthy in astronauts during space missions. Usually this is a forward leaning posture with a forward head position and the loss of normal spinal curves. These are all things that can lead to back pain.Ĭommon poor desk posture is actually very similar to the posture astronauts adopt during spaceflight in zero-gravity. This means you might not be moving around as much, and your home desk setup (and the posture you adopt while working) might not be as good as it should be. Thanks to measures to tackle the coronavirus pandemic, many of us are now working from home. Position desks and tables at the correct height if using them for working or eating.Lockdown could be bad for you back.High heeled shoes alter a person’s center of gravity, which can put more stress on the muscles and joints, especially in the knees. Wear comfortable, low heeled shoes that have arch support.Maintain a healthy weight, as extra weight can weaken the abdominal muscles and put stress on the joints and ligaments.Stay active by taking part in regular exercise, involving cardio, strength training, or stretching.Be aware of posture during everyday activities, such as walking, watching television, and doing chores.Avoid twisting at the waist, turn the whole body instead.Īlso, the National Institutes of Health (NIH) recommend the following general tips for improving posture:.Keep your shoulders relaxed by resting your forearms and elbows on a desk or table.Here are a few ways to improve posture while seated: Sitting for many hours may be unavoidable, but a person can maintain good posture. People may also appear smaller if they slouch while standing.Ī person can correct their posture by pulling their shoulders back and keeping their head upright, in line with their spine. This posture puts an extreme curve in the spine, placing stress on the neck and constricting the lungs. Slouching happens when the shoulders drop in front of the chest and the head tilts forward. People who sit for long periods tend to slouch in their chairs. People should avoid sleeping on their stomachs because this position forces the neck to twist, putting excessive stress on the neck, shoulders, and back.Īround 1 in 4 adults in the United States sits for more than 8 hours a day, according to a 2018 study. Placing a pillow underneath or between the legs can help relieve back pain. Make sure to keep the spine aligned and avoid twisting at the waist. People can have good posture while lying on their back or side. Your chin should be parallel to the floor, and your ears should align with your collar bone.Rest your forearms on the table while keeping your shoulders back.
Sit with your back straight and shoulders back.Keep your chin parallel with the floor.Pull your belly button gently toward your spine.Stand tall, as if a string is pulling upward from your head, and let your arms relax by your sides.
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