Dos and Don’ts for Proper Posture

Ergonomics

The photos below show some good examples of dos and don’ts for proper posture.

Poor Sitting Posture

Poor Sitting Posture — Note forward head, rounded back, feet unsupported, elbows flexed past 90°, monitor no longer at eye level, upper torso rotated to see monitor.

Proper Sitting Posture

Proper Sitting Posture — Note neutral position of the spine, Elbows flexed to 90°, knees bent to 90°, monitor at eye level, head set to keep neck in alignment and phone is within 14-16 inches of reach.

Poor Standing Posture

Poor Standing Posture — Note shoulders are in front of the hips, rounded shoulders, decreased lumbar curve.

Proper Standing Posture

Proper Standing Posture — Note shoulders over the hips, proper lumbar lordosis, slightly flexed knees.

Poor Sitting Posture

Poor Sitting Posture — Note shoulders rounded and in front of hips, rounded lumbar spine, chin forward of chest.

Proper Sitting Posture

Proper Sitting Posture — Note shoulders over hips, feet flat on the floor, increased lumbar curve and chin aligned over the chest.

Poor Lifting Technique

Poor Lifting Technique — Note the rounded low back, decreases flexion at the knees, forward chin and chest pointing toward the floor.

Proper Lifting Technique

Proper Lifting Technique — Note the flexion at the knees, increase lordotic curve, chin up and chest forward.

Poor Sweeping Posture

Poor Sweeping Posture — Note decreased flexion of the knees, chest pointing downward and poor curvature of the low back.

Proper Sweeping Posture

Proper Sweeping Posture — Note increased lumbar curve, flexion at the knees, chest up, shoulders back, vacuum close to body.

Poor Dishwashing Technique

Poor Dishwashing Technique — Note knees locked, lumbar region not supported and the increased curvature at the upper back.

Proper Dishwashing Technique

Proper Dishwashing Technique — Note one leg flexed and elevated, results in decreased lumbar flexion and an upright standing posture.

Poor Sleeping Posture

Poor Sleeping Posture — Note the pillow is supporting the head, not the neck. This pushes the chin forward and out of alignment.

Proper Sleeping Posture

Proper Sleeping Posture — Note the pillow support under the knees, and the rolled towel or pillow that supports the neck at the neck, not the head, keeping spine neutral.

Poor Sidelying Posture

Poor Sidelying Posture — Note the unsupported legs with resultant pressure at the hips and increased side lumbar curve. Subject’s spine is undergoing increased pressure in the lumbar area and in the thoracics.

Proper Sidelying Posture

Proper Sidelying Posture — Note the leg pillow support between the knees, pillow support at the lumbar spine and another pillow supporting the neck and head.

Poor Prone Lying Posture

Poor Prone Lying Posture — Note the increase pressure at the lumbar region, unsupported lower legs and increased pressure in the upper chest and neck regions.

Proper Prone Lying Posture

Proper Prone Lying Posture — Note the pillow support at the hips, lower legs and again under the head. Goal is to keep the lumbar spine in a neutral position.

Poor Bending and Reaching Technique

Poor Bending and Reaching Technique — The lumbar and thoracic spine are flexed and not neutral. Without putting the leg straight out as in proper bending and reaching technique, the lumbar muscles are strained to return back to upright.

Proper Bending and Reaching Technique

Proper Bending and Reaching Technique — The straight leg acts as a lever arm to pull her body back up to its standing posture. This is commonly known as the golf ball retriever lift.