Have you ever come across the term “proper body alignment?” If not, let us explain it to you. Proper body alignment means that your bones are aligned well and your muscles and joints can function efficiently. When your bones are out of alignment, it can cause unnecessary strain on your muscles and joints, resulting in discomfort and injuries. In this blog post, we delve deeper into proper body alignment and its significance for your overall well-being.
WHAT IS PROPER BODY ALIGNMENT?
Proper alignment of the body refers to the proper positioning of bones that enables muscles and joints to function adequately. This involves aligning ears above shoulders, shoulders above hips, hips above knees, and knees over ankles. Improper alignment of bones causes joints and muscles to experience unnecessary pressure leading to pain and injuries. If you have a forward head posture, your neck muscles bear the strain of holding up your head, resulting in headaches, neck pain, and migraines.
WHY IS PROPER BODY ALIGNMENT IMPORTANT?
There are various reasons why maintaining adequate body alignment is crucial. The foremost reason is that it lowers the risk of pain and injuries by lessening the pressure exerted on your joints and muscles. Additionally, it enhances your posture, giving the impression that you are more self-assured and taller. Furthermore, it can help with your respiratory system by expanding the chest and enabling you to inhale more deeply. Ultimately, maintaining proper body alignment contributes to enhancing overall coordination and balance.
COMMON CAUSES OF POOR BODY ALIGNMENT
Poor body alignment can be caused by various factors. Firstly, prolonged sitting or standing in one position can cause muscles to tighten and joints to become misaligned. Secondly, carrying heavy bags or wearing high heels is also a common cause. Thirdly, slouching or hunching over can cause the spine to curve and the shoulders to round. Finally, pregnancy and weight gain can also affect body alignment as the body changes and grows. These factors can result in discomfort, pain, and a decrease in overall mobility. Seeking medical assessment or physiotherapy is crucial if experiencing any of these symptoms. Early intervention can lead to improved body alignment and a reduced risk of future problems.
HOW TO IMPROVE YOUR BODY ALIGNMENT
To enhance your body alignment, there are several steps you could take. Firstly, ensure that you stand up tall, with your shoulders pulled back and your head lifted up. Secondly, avoid stooping or slouching by consciously correcting your posture regularly during the day. Thirdly, take breaks at intervals if you stay or stand in a position for an extended period. Fourthly, put on comfortable shoes with a low heel to minimize stress on your muscles and joints. Lastly, go to a chiropractor or physiotherapist if you are in pain or have injuries, as they can aid in realigning your bones and restoring proper body alignment.
Maintaining correct body alignment is crucial as it can prevent pain and injuries, and enhance posture, breathing, balance, and coordination. In case you encounter discomfort or observe poor posture, it is advisable to seek guidance from a physical therapist or chiropractor who can assist you in restoring your body alignment and obtaining persistent relief from pain.
To maintain correct alignment, you should refrain from assuming the subsequent postures or engaging in the following movements:
- Having a slumped, head-forward posture
- Bending forward from the waist
- Twisting of the spine to a point of strain
- Twisting the trunk and bending forward when doing activities such as coughing, sneezing, vacuuming or lifting
- Anything that requires you to reach far. An example is reaching up for an item on a high shelf, which also could cause you to lose your balance and fall.
Exercises that involve bending over from the waist should be avoided by individuals with osteoporosis or those who have experienced spinal fractures, as they can be counterproductive. Examples of such exercises include:
- Sit-ups
- Abdominal crunches (also referred to as stomach crunches)
- Toe-touches
It may be necessary to alter or abstain from certain exercises and pursuits such as yoga, Pilates, tennis, and golf which frequently require twisting and bending movements. Additionally, performing everyday activities that involve bending forward can place pressure on the spine, making the possibility of spinal bone fractures more likely. However, if one can maintain a flat back while bending forward, it is generally considered to be safer.
- When sitting in a chair, try to keep your hips and knees at the same level. Place your feet flat on the floor. Keep a comfortable posture. You should have a natural inward curve to your lower back and a tall, upright upper back.
- When sitting in bucket seats or soft couches or chairs, use a rolled up towel or pillow to support your lower back.
- When standing up from a chair, move your hips forward to the front of the chair, and use your leg muscles to lift yourself up.
- When driving, use the head rest.
- When tying your shoes or drying your feet, sit in a chair. Place one foot on a footstool, box or on your other leg. Lean forward at the hips to tie or dry. Do not bend over or slouch through your upper back. Keep the natural curve of your lower back and a straight upper back.
- When reading, do not lean or slump over. Set your reading material on a desk, table or on pillows on your lap.
- When sitting at a desk, prop up a clipboard so it slants toward you, like a drafting table.
- Use a footstool or footrest when seated for long periods of time.
- For relief after sitting for a while, do some of the Bone Healthy Exercises
Standing
- Keep your head high, chin in and shoulder blades slightly pinched together.
- Maintain the natural arch of your lower back as you flatten your abdomen by gently pulling it in.
- Point your feet straight ahead with your knees facing forward.
- While standing in one place for more than a few minutes, put one foot up on a stool or in an open cabinet (if you are in the kitchen). Switch to the other foot every so often. You’ll find this much less tiring for your back and legs.
Climbing Stairs
- Use the stairs for exercise and to help with your bone density, but only if your healthcare provider says it’s safe for you. Build up gradually with this exercise.
- Keep your head high, chin in, shoulder blades slightly pinched together and abdomen gently pulled in.
- Keep your feet pointed straight ahead, not to one side. Your knees should face forward. Keep your knees slightly bent.
- Instead of putting one foot directly in front of the other, keep your feet a few inches apart, lined up under the hip on the same side.
- For safety, hold the rail while going up and down but try to avoid pulling yourself up by the railing.
- Be especially cautious going downstairs. A fall down the stairs could cause severe injuries.
