How to maintain my postural hygiene during quarantine?
Postural hygiene is the most important practice to prevent spinal injuries. Learn how to maintain proper posture during this quarantine.
Not many people in the world may be familiar with the term postural hygiene unless they have or, at some point, have had a relationship with a health care professional who has expressed the importance of this practice, or have suffered from some ailment related to this issue.
In general terms, postural hygiene is the correct position of the body either in a static or moving state, which is responsible for avoiding injuries during the performance of daily activities by protecting the spine.
That is why during these days of quarantine due to the coronavirus crisis, in which we spend most of our time in our homes and have modified from work spaces to recreational spaces, it is even more important than before to take into account the proper practices of postural hygiene; thus reducing the risk of spinal ailments.
The following items are generally advisable:
•Do not remain in the same posture for extended periods of time
•Rest briefly between different activities
•Modify your environment according to the need
However, applying these recommendations at home for a long period of time can be a bit complicated. Therefore, Formé Medical Center Urgent & Care wants to share with its readers, a series of measures that will allow them to analyze their posture and regular day-to-day practices; implementing those they consider to be useful.
It is advisable to place one foot slightly in front of the other, as much as possible at a height of 10 cm above the ground changing the position steadily. Wear comfortable shoes, avoid walking long distances with high-heeled shoes, keep the spine straight and, if necessary, place the arms at a height that allows you to support your elbows.
2.When you are seated…
Use a chair that allows you to form a 90-degree angle with your knees and keep your feet fully rested on the ground, retaining the natural curvature of your spine. Stretch every hour.
If you are sitting in front of a computer, keep a distance of about 45 cm between the screen and your eyes. Place the keyboard at the height of your elbows and rest the spine firmly against the back of the chair. Avoid using soft or backless chairs.
3. When getting up…
When getting up from a chair, make use of the armrests if you have them. Otherwise, concentrate the force on your knees to propel your body upwards. Avoid bending your spine to the front by depositing the force at the waist.
If you intend to get up from a bed, place your body sideways, push with your free arm until you rest on your elbow. Then, make an extra effort to sit in bed and repeat the same movement as when getting up from a chair.
4. When doing household chores…
Make sure you have utensils of the right size for your body. Never bend the spine in order to reach objects above or below your level. Depending on the chore, bend your knees or look for a safe object to elevate your body.
Poor posture or lack of care when performing repetitive movements for a long period of time are responsible for different spinal injuries or diseases such as scoliosis or herniated discs.
The main symptom of these injuries is pain. Therefore, it is recommended that if you have any ailments related to these, go to a doctor who, in addition to providing medication to alleviate pain, instructs you to follow appropriate practices to reduce spinal damage.
At Formé Medical Care & Urgent Care, we understand the risk posed to our patients by the inability to visit the medical facilities during the Covid-19 crisis. Therefore, we invite them to make use of the Telemedicine services that we have prepared to reduce the flow of patients in the health center.
After seeking medical care remotely, the patient will be informed whether or not to go to a health center which has all of the safety protocols to continue treatment and, if necessary, will provide them with the medications prescribed to their home.
If you have any concerns, please contact us at 914-723-4900 or visit our website, where you will find different contact options according to your need.
At Formé: Our mission, your health!