Dear Posturing?,

Stress and discomfort in your back are signals to you to change your posture or position for sleeping, lifting, sitting, etc. Emotional tension, strenuous activities, and poor posture when standing, sitting, or lying down can strain muscles and ligaments in the back and cause pain.

When you are sitting and studying, your lower back needs to be flat or slightly rounded outward. Your knees need to be slightly higher than your hips, with both feet planted firmly on the floor. A footrest can help keep your knees at a comfortable position. Be sure your computer setup is comfortable for your eyes, arms, and back as well.

When you're studying, take frequent breaks and stretch your body every fifteen or twenty minutes. Also, rest your eyes and change your position often. If you're in pain, see a health care provider.

When sleeping, firm sleep supports are better than soft ones or hard ones, such as the floor. A standard waterbed or bed with at least a 720 coil "orthopedic" mattress and box spring distribute body pressure evenly. Too soft sleeping surfaces can be supported with a bedboard. The recommended position for sleeping is lying on your side (to keep your back flat) with your knees bent. Lying flat on your back, using a high pillow, or sleeping face down exaggerates "swayback."

For more information, read Shin pains from walking?, Problems sleeping, Managing stress?, and Stress management in Alice's Emotional Health archives about stress management, including flexibility exercises.

Alice

(1) Stand with your back to a wall. Press your heels, backside, shoulders, and head against the wall. If you feel any space between the small of your back and the wall, your back is arched too much.

(2) Move your feet forward and bend your knees so that your back slides a few inches down the wall. Now tighten your abdominal and buttocks muscles so that you can flatten your lower back against the wall.

(3) Hold this position and "walk" your feet back so that you slide up the wall.

(4) Standing straight, walk away from the wall and around the room.

(5) Return to the wall and back up to it to make sure you've kept proper posture.

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