Qué posturas causan dolor y cómo corregirlas

But did you know that there’s a correct way to do that—and that doing them incorrectly can even be harmful? Find out which daily postures can cause pain and how you can correct them.

Good posture

Good posture is essential for maintaining balance and avoiding pain and injury. The body’s posture may be:

Static: How you hold your body when you’re not moving (while sleeping, standing, and sitting).
Dynamic: How you hold your body when you’re moving (while walking, running, bending, and doing all types of actions).

Changes in posture can occur due to:

Bad habits: Like slouching while sitting or not standing correctly.
Poor muscle flexibility: Inflexible muscles decrease your range of motion, which affects how much you can move a joint.
Muscle weakness: Weak muscles cause the body to lean forward, resulting in imbalance, frequent pain, and even making you prone to falls.

Here’s how you can do these daily movements correctly to prevent injuries and pain:

Sitting

Whether you’re sitting to rest, eat, or work, there is a correct way (and many incorrect ways) to sit. Keep these tips in mind:

Incorrect position

Head flexed forward, with the chin tilted toward the chest.
Elbows away from the body.
Hunched spine. In profile, this looks like the person is forming a C with their body (head, spine, and legs) and is not resting their entire back on the seat, couch, or backrest.
Raised shoulders (this overloads the trapezius muscle in the upper and central part of the back).
Crossed legs.

Correct position

Both feet should be in contact with the floor.
Support your elbows to relax your trapezius muscles.
Your head should be level and in line with the cervical and thoracic spine. You shouldn’t be leaning forward or backward.
Your knees and hips should be flexed, forming a 90° angle with each other and with the hip and chest.
Use a pillow behind your spine so you can relax your vertebrae and maintain a straight posture more easily.
If you are reading, the book, computer, or cellphone should be at eye height. These tips also apply to TV.

Standing

Keep these tips in mind while you’re cooking or working while standing in the same position for a prolonged period of time.

Incorrect position

Slouching (this problem is especially common among tall people, who need to bring themselves closer to the objects they’re handling).

Wearing uncomfortable shoes, like heels, can also be harmful as it affects circulation and can impact the hip and spine over time.

Correct position

Put your weight on the balls of your feet or distribute it throughout the sole.
Don’t let your abdominal area shift forward.
Your head should be level.
Keep your shoulders back.
Always wear comfortable shoes.

Use chairs, stools, or boxes when you need to reach something up high.

Sleeping

There are an infinite number of positions we can sleep in, and it’s very difficult for us to control which one our body chooses. But the following tips can help you prevent any harm.

Correct position

On your back: If your lumbar region (lower central area of the back) bothers you, place a pillow under your knees and calves.
On your stomach: If your lumbar region bothers you, place a pillow under your abdomen to elevate it and reduce lumbar lordosis (inward curvature of the low back). If you sleep on your stomach, you should not use a pillow under your head.
On your side: Place a pillow between your knees to lessen the amount of pressure the top leg puts on the bottom leg. Place another pillow under your shoulder, neck, and head. Make sure that the pillow is not too high or too low, or else the cervical spine will not align with the rest of the vertebrae.

Bending over

Some people might bend over from time to time to pick up something that has fallen, while others bend over repeatedly for work or exercise.

What’s important is that you’re bending over correctly. Here are the most common errors and how to fix them.

Incorrect position

Extended knees.
Flexed hip, leaning the chest forward. This overloads the lumbar spine. When you stand up, this continues to load the spine, causing more pain.
Flexed cervical spine with the chin tilted toward the chest.
Feet together.

Correct position

Flex your knees and hips as if you’re going to do a squat.
Keep your back straight.
Don’t flex your neck. Your cervical spine should remain straight as your gaze lowers toward the point or object on the floor.
Separate your feet.

This article was produced by Tomás Vicente, a journalist specializing in Health.

Sources: U.S. National Library of Medicine; Mayo Clinic; Harvard Medical School; National Institute of Arthritis and Musculoskeletal and Skin Diseases.