Posture and everyday pain-  correct posture for body alignment

Sitting posture

Useful for work stations and people with online based work like writing or gaming. It is also applicable where the use of chairs is involved in situations like reading, cooking, dining, relaxing, or watching while seated.

• Feet should be flat on the ground, not suspended mid-air.

• Knees should at knee level or slightly lower.

• The lower back should be fully supported.

• The shoulders should be relaxed but not hunched.

• If on a screen, it should be at eye level.

• Elbows are to be kept at 90 degrees and or close to the body at flexible angles for activities like cooking.

Cycling posture 

This is for actions like riding bicycles or motorcycles.

• Adjust the seat properly to ensure knees are bent slightly at the bottom of the pedal stroke.

• The back should maintain a neutral position at any angle placed in, not rounded.

• Shoulders should be relaxed and not stiff.

• Grip the handlebars tightly, preferably by use of non-slip gloves.

• The head should be aligned with the spine at all times

• The eyes should be facing forward

• Engage core muscles of the arms, abdomen and thighs.

Toilet posture

On a seat toilet:

• Sit fully on the seat, not midway or close to the edge.

• Feet should be flat and slightly elevated. Use a small object to elevate your feet if the toilet doesn’t have built-in pedals to raise the feet.

• The knees should be slightly higher than the hips.

• Lean forward slightly

• Relax the abdomen muscles.

• Do not strain to push.

On a pit latrine, the feet should be flat and steady on the ground, maintaining all other postures.

Sleep posture

On the back:

• Place a sizeable pillow under the head/neck 

• Place a small pillow under the knees or feet to provide slight elevation

• Hands can be placed naturally to the side

On the side:

• A pillow should be placed in between the thighs.

• The head pillow should allow alignment with the spine.

• Don’t curl tightly

• Hands an be naturally places beside the head or upper body part.

Chores that require bending

These include activities like sweeping, mopping, vacuuming, and doing laundry manually using hands.

• The back should be kept straight and not rounded

• Bend the hips and knees, not the waist

• Keep the tools being used close to the body to maximize efficiency

• Shift weight between legs instead of bending repeatedly

• Ensure to take breaks if working for prolonged hours.