Long COVID Self-Management - Posture

Proper posture is an important part of long-term health. It involves being able to keep the three natural curves in the spine (cervical, thoracic and lumbar). These curves are present whether you are sitting, standing, lying down, moving, or performing activities. You should also be aware of proper posture when doing things around the house (activities of daily living).

Your back has 33 vertebrae. When you look at your posture from the front or back, all the vertebrae appear stacked in a straight line. From the side, the best posture looks like there is a straight line passing down your ear, shoulder, hip, knee, and ankle.

This balanced position reduces the work required by your muscles to maintain proper posture. It is important to be mindful of your posture during daily activities. Make sure to wear comfortable shoes with low heels. Also, make sure your work area is at a comfortable height for you. There are many exercise classes that promote proper posture and body awareness, such as Tai Chi, yoga and Qi Gong.

Slouching limits the movement of your diaphragm and decreases the amount of air that can go into and out of your lungs. Lung volumes can change with a change in posture.

Learn more by visiting the Mechanics of Breathing page.

Benefits of Proper Posture

• Easier breathing.
• The body functions better.
• Keeps your bones and joints in the correct position. This allows muscles to be used properly.
• Prevents the body from feeling tired regularly. This is because the body uses less energy when the muscles are used properly.
• Helps decrease wear and tear on your joints.
• Decreases stress on the tissue that is holding the joints of the spine together (“ligaments”).
• Prevents the spine from becoming fixed in positions that are not normal for the body.
• Prevents backache and muscle pain.

The correct postures for sitting, standing and lying down are shown below. You are encouraged to use proper posture when performing activities around your home. Learning more about posture with activities of daily living by visiting the Energy Conservation Tips For Home Management Tasks page.

Proper Sitting Posture

• Neck, should and upper back muscles relaxed.
• Shoulders rounded back.
• Feet flat on the floor.
• Knees bent at 90° angle.
• Thighs level with hips.
• Back comfortably pressed against chair back.
• Small lumbar support at the small of back for extra support.

Sit upright, with both feet flat on the ground and head facing forward. Keep shoulders relaxed, avoid rounded back. Keep hips level and avoid crossing legs for long periods. Position your knees at the same height or slightly lower than the hips. Maintain a small gap between the back of the knees and the chair. Try using a roll to support your back.

Studying Posture

Support your book on the table or on some pillows propped up on your lap and hold in a tilt position. The pillows or table will also support your arms, decreasing the amount of energy required. Maintain proper sitting posture as explained above.

Posture at Computer Station

Position your work to face forward. Use proper seat height and desk height. Keep your shoulders back and down, elbows at a right angle and wrists straight. Remember to use a chair that provides full back support. Add a roll at your lower back to help maintain the curve in your lower back and a foot rest if your knees are not at the proper height.

Proper Standing Posture

• Chest raised.
• Shoulders back and relaxed.
• Abdomen and buttocks pulled in.
• Chin and knees relaxed.
• Feet slightly apart with weight evenly distributed.

Avoid slouching and bringing your head forward. Maintain the curve in your low back and align your ears over your shoulder, hips and knees.

Keep your knees slightly bent. Keep your feet about shoulder-width apart. Let your arms hang naturally down the sides of the body. Stand straight and tall with your shoulders down and back.

Prolonged Standing

For prolonged standing, alternate placing one foot in front of the other or on a stool. Wear low-heeled shoes and maintain proper posture.

Movement: In and Out of Bed

Lower yourself to lie down on your side, raising your legs and lowering your head at the same time. Use your arms to assist with this movement and be careful not to twist your back. Bend both knees and roll onto your back. To sit up, roll to your side and let your legs come off the bed at the same time you are pushing with your arms to come to a sitting position.

Remember to use this same technique when getting down on the floor and back up.