4 WAYS TO KEEP A GOOD POSTURE( Francis Owusu-Banahene, T/Dr)

What are musculoskeletal conditions (locomotor disorders)?

The musculoskeletal system is made up of bones, joints, muscles, ligaments, tendons, and other connective tissues and is responsible for body movement (sitting, standing, walking, and running).

Musculoskeletal conditions describe over 150 diseases or conditions that impair the locomotor system, leading to temporary or lifelong limitations in body functioning and movement. Examples include arthritis, osteoporosis, bone fractures, injuries, back pain, and neck pain.

Some facts about musculoskeletal conditions

The World Health Organization gives the following facts about musculoskeletal conditions:

• Over 1.71 billion people globally live with musculoskeletal conditions.
• Musculoskeletal conditions are the leading contributors to disability worldwide.
• Low back pain is the main contributor to the overall burden on the musculoskeletal system.
• Musculoskeletal conditions affect people of all ages everywhere around the world.
• Musculoskeletal conditions are also the biggest contributor to years of disability.
  
  
  

Posture and musculoskeletal conditions

All postures (standing, sitting, moving, etc.) affect your musculoskeletal system. Prolong wrong postures overwork your body—strain your muscles and tendons and stress your joints. Neutral postures (alignment of your spine), on the other hand, place less stress on your musculoskeletal system, improve mood, decrease pain, improve breathing, and ease movement. Whether cooking, cleaning, weeding, standing, sitting, walking, carrying a load, or whatever position or activity you engage in, always work towards maintaining a neutral posture.

When Sleeping

Sleeping style or position can contribute to problems with the musculoskeletal system (back or neck, shoulder, hip, and joint points), and hence adopting the right sleeping position can prevent them from developing and reoccurring.

There are three main sleeping positions (i.e., on the back, on the side, and on the stomach), and each of these positions has advantages and disadvantages with regards to the musculoskeletal system. The key element in deciding on the right sleeping position is the alignment of the spine (i.e., position the spine in a neutral position) while sleeping. Depending on this, one may choose one position over the other, depending on the musculoskeletal condition at stake.

1. Sleeping on your side: sleeping on your side is not wrong as supposed. The problem is when you curl your legs up so high (as in the foetal position). This can be corrected by slightly bending your legs, always putting a pillow between your knees, and also avoiding sleeping on the same side.
2. Sleeping on your stomach with a pillow beneath your abdomen: habitual sleeping on your stomach may cause and aggravate existing musculoskeletal conditions, as this position especially adds stress to the neck and distorts the neutral positioning of your spine. People with degenerative discs seem to benefit greatly from this style.
3. Sleeping on your back with a pillow beneath your knees: whenever sleeping on your back, at best, always make sure that you have a pillow beneath your knees. A pillow underneath your knees will keep your spine in a neutral position. Notwithstanding, people with circulating conditions should avoid this (unless prescribed by a physician), as compressing the back of the knee while sleeping can slow circulation and potentially lead to other circulatory conditions (e.g., deep vein thrombosis).

When sitting

A study by the ergonomics team at Cornell University indicates that sitting for longer than 20 minutes increases musculoskeletal problems, and this is worsened by improper sitting posture.

Improper sitting posture leads to misalignment of your spine and, consequently, muscle fatigue and back pain. Proper sitting posture, on the other hand, relieves the spine of stress and positions it in its neutral (‘s’) position. This can be achieved by adhering to the following principles:

“Always sit with your feet on the floor and your back straight, leaning against the back of the chair (whenever possible), so that your abdomen is flat and your chest are free to breathe.'' (Dr. Ernest Schneider)

When standing

A proper standing position (e.g., keeping your back straight) helps maintain the internal organs in their right positions and consequently reduces the burden born by your back. Generally, maintaining a neutral spine position while standing up is the proper posture.

Whenever you stand, always keep your head straight and your shoulders back; your stomach muscles tense and flat.

When lifting and carrying heavy weights

Improper lifting and carrying of weight compress your spinal discs or strain your lower back.

Don’ts

1. Never lift or carry a heavy weight above your shoulder.
2. Avoid turning or twisting your body while lifting or holding a heavy object.
3. Never attempt to lift or carry heavy weights by bending forward. 
   
   
   

Dos

1. Lighting heavy weights: with your back straight and your legs slightly apart, bend your knees until you can reach the object with your hands. Then lift the object up by straightening your knees, ensuring your back is still straight.
2. Carrying heavy weights: wheelbarrows, shopping trollies (preferably with four wheels), and suitcases on wheels are the best ways to transport weight. If none of these are available, use a haversack to carry the weight on your back as close as possible to your body, or hold it with your arms crossed across your chest.

 Francis Owusu-Banahene is a licensed doctor of Traditional medicine, a preventive and holistic health advocate, and the CEO of East Eden Health Reform Center (EEHRC).