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Maintain Good Bone Health

Good Posture and Safe Movements

Keeping a good posture with correct body movements can help protect your bones.  Below are some helpful tips on maintaining a good posture.

Healthy Bones - Properly align your spine

Body alignment refers to how your head, shoulders, spine and hips positions relate to each other.  You can reduce stress on the spine with a good, proper alignment.

Here’s how you can practice a proper alignment:

  • Stand against a wall with your heels 2 inches away from the wall.
  • Flatten your back against the wall, and tighten your stomach
  • Look straight ahead.
  • Lift your breast bone, so you slightly expand your chest cavity.
  • Maintain this position, and take a look in the mirror.

Sitting posture

  • When sitting, your feet should be flat on the floor.
  • Use a pillow to support your lower back that allows you to maintain a normal arch in your back.
  • Keep your head, back, and hips in alignment.
  • Your hips and knees should be at the same level.
  • Try not to lean forward, keeping your head straight with your body.

Good Walking Posture

  • Walk with your feet pointing straight ahead.
  • Maintain good alignment for head, shoulders, back, and hips.
  • Do not lock your knees, and always keep them slightly bent.

Bending down and lifting

  • Do not bend your back and let your back do all the lifting.
  • Bend down with your legs, and let your legs do the lifting.
  • Keep your feet about shoulder width, and squat or kneel down to pick up the object.
  • Bring the item up to waist level, and lift up with your legs.
  • Try not to lift anything too heavy.  Ask for help if needed.

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