Body posture: Recommendations for your daily life

There are many everyday situations in which we adopt static body postures that are maintained for hours, which can lead to muscle strain, the onset of joint pain, or the perpetuation of chronic pain. Situations as common in daily life as sitting in a chair, driving our car, spending hours in front of the computer, or sleeping in our bed can be the beginning—and, in fact, often are—of muscular problems, strains, contractures, and tensions that sooner or later will affect our daily lives.

There is a great deal of variation among individuals regarding posture and anthropometry (the science that studies the measurements and proportions of the human body), which is why there may not be a perfect chair for everyone. Differences in spinal curvatures, height, and proportionality of the limbs mean that not everyone can comply with the following ergonomic precepts. Below, we offer recommendations on body posture in some everyday situations:

What are the postural recommendations for supported sitting?

• Lumbar spine supported by a backrest (if the lumbar spine is not supported by the backrest, you can use lumbar supports (some chairs have them built in) or a cushion). Rest of the spine straight without tension.
• Cervical spine aligned with the rest of the spine, avoiding a forward position of the head and with the chin slightly back.
• Shoulders relaxed and slightly back, at the level of the hips.
• Hips and knees at 90º.
• Feet firmly planted on the floor.

What are the postural recommendations for sitting without support?

• Activate your abdominal and lumbar muscles (CORE) to keep your lumbar spine in the correct position. You should be in a posture that avoids excessive curvature or flattening of the spine. Rest of the spine straight without tension.
• Cervical spine aligned with the rest of the spine, avoiding a forward position of the head and with the chin slightly back.
• Support and distribute your Weight between your ischial tuberosities (the part of the pelvis we use to sit).
• Shoulders relaxed and slightly back, at hip level.
• Knees and hips at 90°, or hips slightly elevated relative to the knees.
• Feet firmly planted on the floor.

What are the postural recommendations in the office?

Extended computer use is considered a risk factor for neck pain, shoulder pain, and headaches. These symptoms are usually caused by maintaining a forward head position. In addition to the precepts previously described for sitting with support, the following are added:

• Adjust the height of your chair. Your feet should be firmly planted on the floor and parallel to your thighs.
• Adjust the armrests; if you have them, they should allow for support of your forearms, with elbows and shoulders at 90° and allow you to keep your shoulders relaxed without raising them.
• The screen should be positioned in front of your body with two-thirds of the screen height below your head. Eye level. This encourages an upright spine and reduces screen glare.
• The keyboard should be at a comfortable distance to allow your wrists to be relaxed while typing, at a 45° extension with an ulnar deviation of approximately 20°. Every 30 minutes of typing, lower your arms relaxed at your sides and actively move your wrists, hands, and fingers.
• It has been shown that vision defects, especially myopia, cause a forward neck position; therefore, correcting visual acuity is important.
• Position light sources correctly, avoiding reflections.
• It is advisable to use vertical supports for documents; this improves visualization and reduces excessive muscle tension.
• Every 30-60 minutes, it is advisable to rest your posture, stand up, walk around, and stretch your shoulders and cervical spine.
• When you return to work, be aware of your correct posture again.

What are the postural recommendations for driving?

When driving, we perform multiple actions with one common denominator: we are seated. This means that a neutral and efficient driver position is essential to avoid muscle tension and overload. Although there are different types of vehicles, the variety of seats is more limited, so we can consider the following points for driving in a correct posture:

• The anteroposterior adjustment should allow us to properly access the pedals and the control panel without having to lean forward. The distance from the steering wheel and its height should allow for elbow flexion of approximately 120°.
• Hips should be flexed at the knees.
• Knees flexed 20-30° should be separated from the seat by 2 cm (between the back of the knee and the seat) to avoid compression of blood vessels and nerves in this area.
• The thoracic and lumbar spine should be supported by the backrest, with the recommended backrest angle being 100° to 120°. This posture considerably reduces stress on the spine.
• The headrest should support the occipital bone with a relaxed cervical spine, preventing the head from tilting forward.
• Correctly adjusting the side and interior mirrors will prevent significant changes to the driving posture.

What are the postural recommendations for sleeping?

We spend a large part of our lives—about a third—in a static position while sleeping. Poor sleeping posture can create painful muscle lengthening or shortening, or even perpetuate existing ones. These painful muscle changes interfere with the rest and recovery that are so necessary for our physical and mental health.

Modifying our sleeping position and achieving neutral alignment can improve sleep quality, reduce muscle tension, and facilitate recovery.

• Regarding the cervical spine, the head should maintain a neutral rotational position, regardless of whether we sleep on our back or side. The standard is for the nose to be aligned with the sternum. Patients with a forward head may require an additional pillow to provide better cervical support, but without excessive cervical flexion. The main goal is to promote proper support to achieve adequate and restorative muscle relaxation.
• In the supine position (face up): neutral cervical rotation (nose aligned with the sternum), promoting full support of the cervical spine on the pillow (if the patient has a forward neck, supplement with another pillow to avoid excessive cervical flexion). Lumbar spines with increased lordosis (a more arched lumbar spine) may require some lumbar support to maintain muscle relaxation. A very good option is to place a pillow under the knees, which allows us to reduce the lumbar curve and muscle tension in this area.
• The pure prone position (face down) should be avoided; we recommend an oblique position with lateral support of the head, upper arm resting on a pillow, upper hip flexed and resting on a pillow, or placing a pillow between the knees to improve the position and relationship of the hips.

All modifications should aim to reduce tension in the painful areas and place the trunk and extremity muscles in as neutral a posture as possible.