Posture is an idealized foundational position of our body. The distinctive ways that we sit, stand and walk are the strongest of all habits with deep roots in our personalities. Poor posture can be the real cause to chronic neck and back pain, mostly later in life. Poor posture is just an awkward posture that causes unnecessary strain on different joints of body. Sitting for hours with knees tucked under the chair is typical example, and it’s really harmful to kneecaps.

Tissues tend to wear out more quickly when the stress on them exceeds their capacity. Degenerative arthritis is a universal condition as eventually everybody develops it to some degree. When tissues are loaded unevenly, they wear out unevenly just like shoes wear out in proportion to how uneven ones gait is. Poor postures is the answer to why some people develop arthritis much earlier and quickly than others

People nowadays are leading overly sedentary lives and are quite consistent in their limited physical activity. Even people who are active at work are often active in only one way, and they need variety in their movements. More movement not in one particular position, but in more positions is definitely a safe and good start on good postures. Wearing high heels for many years may result in shortening of calves and cannot be undone easily.

Good posture means being in balance while sitting, standing, walking and sleeping. Following are some simple tips that help you being in balance and refrain from poor posture outcomes.

  • When standing keep your chin parallel to the floor, shoulders even (roll your shoulders up, back, and down to help achieve this), neutral spine (no flexing or arching to overemphasize the curve in your lower back), arms at your sides with elbows straight and even, abdominal muscles braced, hips even, knees even and pointing straight ahead, body weight distributed evenly on both feet help you being in balance and refrain from poor posture outcomes.
  • When sitting down, keep your chin parallel to the floor; your shoulders, hips, and knees at even heights; and your knees and feet pointing straight ahead.
  • Do not sleep on your stomach, always on your back or side. Ensure that while sleeping your neck is in line with rest of your spine. Avoid sleeping on recliners or couches.
  • While lifting, if the object is too heavy, try pushing it than pulling. Whenever possible, use your legs, not your back or upper body, to push the item. If you have to lift a heavy object, get someone to help you.
  • Good balance has many payoffs. If you love golf, tennis, dancing, running, skiing, or any other sports or activities, working on balance strengthens your abilities. Daily routine activities like walking across the floor or down the block require good balance. Balance workouts address balance and posture problems with exercises that build strength and stretches that loosen tight muscles. Increase in core strength and flexibility helps in improving posture noticeably in just a few weeks.

**If you or someone you know is having poor postures share this blog post with them or visit us at or call 0800-00KKT(558) for booking a consultation with our Canadian Certified KKT Orthopedic Surgeons and Doctors at your nearby KKT centre. Remember; early diagnosis and treatment may prevent you from further deterioration and disability. Please share for care.

غلط پوسچر کمر درد کا سبب بن سکتا ہے

پوسچر کا مطلب ہے کہ آپ کے جسم کا سٹائل کیا ہے. آپ کس طرح سے بیٹھتے ہیں یا کھڑے ہوتے ہیں یا چلتے کس طرح ہیں، یہ سب باتیں ہماری شخصیت کا حصّہ ہیں. اگر آپ کا پوسچر غلط ہو گا تو آپ شدید کمر درد اور گردن درد کا شکار بن سکتے ہیں. زیادہ دیر تک بیٹھنا بھی خطرناک ہے.

مندرجہ ذیل کچھ تجاویز ہیں جن پہ عمل آپ اپنا پوسچر ٹھیک کر سکتے ہیں.

١- جب آپ کھڑے ہوں تو کمر ہو سیدھا رکھیے. کندھوں کو سیدھا رکھیے. آپ کے جسم کا وزن آپ کے دونوں پاؤں پہ برابر پڑنا چاہئے.

٢- الٹا نہ لیٹیں. ہمیشہ کمر کو نیچے رکھیے. سیدھا لیٹیں جیسے بیڈ پہ نا کہ صوفہ پہ.

٣- کسی بھاری چیز کو نہ اٹھائیں. بہتر طریقہ یہ ہے کہ اس کو دھکا دے کر اگے لے جائیں. اس چیز کو اپنی طرف کھینچ کر نہ لائے. آپ کسی اور کی مدد بھی لے سکتے ہیں.

٤- اپنی زندگی میں توازن لائیں. کھیلوں میں دلچسپی لیں. ورزش کریں. یوگا کریں. اس سے بھی آپ کی کمر مضبوط بنے گی اور آپ کا پوسچر بھی ٹھیک رہے گا.

اگر آپ کسی کو جانتے ہوں جو پوسچر کو ٹھیک کرنا چاہتا ہو تو اس کو یہ بلاگ دکھائیں یا کے.کے.ٹی پاکستان پہ ابھی رابطہ کریں.