Good Posture Continued...

To help you maintain good posture when sitting, your chair should support your back with your knees lower than the hips.

When lifting heavy objects, focus the lifting action in the hips, pulling with the upper hamstrings in combination with the buttocks. Contract the spinal muscles to maintain a straight back and tighten your abdominal muscles. Lift with an upward movement.

Try to keep the object you are lifting close to you body. Don't lift any object when your trunk is twisted.

Many people don't have the body mechanics or strength to assume desirable posture, however, help is available. It's exercise. Exercises for abdominal muscles, back strengthening and stretching, and pelvic training done gradually can correct posture and relieve back pain.

Exercises

Here are a few exercises that may be used in a program to prevent or alleviate low back problems. Beginning exercisers should consult a doctor before starting any exercise program.

• Pelvic Tilt: Lie with your knees bent, feet flat on the floor. Tighten your buttocks, pull in your stomach and flatten your lower back against the floor. Hold 5-20 seconds, relax, and repeat several times.
  
  
• Curl-ups: Lie on your back, knees bent, feet flat on the floor. Keep your back against the floor and your abdominal muscles tightened. Lift only your shoulders and head, with your hands either across your chest or lightly behind your head. Move slowly. Do 10-25 curl-ups per set, working up to 3 sets. Avoid full sit-ups or double leg lifts which can cause more back pain.
  
  
• Low Bach Stretch: Lie on you back and draw you knees toward your chest. Clasp them with your hands keeping your shoulders flat on the floor. Pull the knees closer to your chest and hold several seconds.
  
  
• Low Back and Hamstring Stretch: Lie on your back, knees bent. Bring one thigh toward your chest, knee bent and hold the stretch for 15 seconds. Then straighten that leg toward the ceiling to stretch down the back of the leg. Support the leg with your hands and hold for 15-30 seconds. Bend the knee, lower the foot to the floor keeping the knee bent, and repeat with the other leg.
  

A posture program can have a positive effect on the health of you back and if you are sedentary it may give you the incentive to add even more fitness activities to your life.