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Stand, Sit, and Lie Down…the Right Way!



Sit up! Don’t slouch! These are all-too familiar phrases many parents use to remind their children of good posture. But many adults need to take their own advice as well, as poor posture they have adopted over the years can often lead to a host of problems including neck and back pain. Awareness of your own posture and knowing what posture is correct will help you consciously correct yourself..


At the office of Inertia Physiotherapy, our skilled professionals are experts in body mechanics and are ready to assist you with proper posture, including recommending exercises to strengthen your core postural muscles. We can also assist you with choosing proper postures during your activities, helping reduce your risk of injury.


With consistent practice, the correct posture for standing, sitting, and lying down will gradually replace your old posture. This, in turn, will help you move toward a better and healthier body position.

How do I sit properly?

  • Keep your feet on the floor or on a footrest, if they don't reach the floor.

  • Don't cross your legs. Your ankles should be in front of your knees.

  • Keep a small gap between the back of your knees and the front of your seat.

  • Your knees should be at or below the level of your hips.

  • Adjust the backrest of your chair to support your low- and mid-back or use a back support.

  • Relax your shoulders and keep your forearms parallel to the ground.

  • Avoid sitting in the same position for long periods of time.


How do I stand properly?

  • Bear your weight primarily on the balls of your feet.

  • Keep your knees slightly bent.

  • Keep your feet about shoulder-width apart.

  • Let your arms hang naturally down the sides of the body.

  • Stand straight and tall with your shoulders pulled backward.

  • Tuck your stomach in.

  • Keep your head level-your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.

  • Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.


What is the proper lying position?

  • Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your comfort is important.

  • Sleep with a pillow. Special pillows are available to help with postural problems resulting from a poor sleeping position.

  • Avoid sleeping on your stomach.

  • Sleeping on your side or back is more often helpful for back pain. If you sleep on your side, place a pillow between your legs. If you sleep on your back, keep a pillow under your knees.


Committed to having you stand tall!

At Inertia Physiotherapy, your well-being is our top priority. Each patient receives an individualized evaluation so we can tailor our therapy program to get you on the right path toward healing. We also offer a host of resources to educate you on the tools you need to empower yourself and live your best life. During this time of COVID, we have implemented a variety of ways to maximize your safety in the clinic. Online sessions are also available. For more information, give us a call today.


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