RANDOLPH AIR FORCE BASE, Texas –
Personnel at the Randolph Medical Clinic's physical therapy section treat some 700 patients per month, a majority of them suffering from a variety of back injuries.
Many of these injuries may be due to a singular event such as a car accident, a misstep on the jogging trail or a mishap at home or on the job, but some back problems are years in the making.
Habitual poor posture can stress the joints and place long-term pressure on the lower back and shoulders, creating neck or back pain, according to the American Physical Therapy Association, and it can also affect the respiratory, digestive and circulatory systems.
"Bad posture puts stress and strain on different body parts," said Maj. Ramil Ascano, 359th Medical Operations Squadron Physical Therapy Flight commander, who offered advice for improving posture during National Correct Posture Month.
Because so many people sit in front of a computer all day, Major Ascano said it's important they assume a body position that will avoid strain, use the keyboard and mouse correctly and take periodic breaks, standing and stretching if possible.
"When you're sitting at a computer, you should sit upright and avoid slouching and a protruding head position," he said. "You should not place your wrists on the keyboard and mouse pad rests when you're typing and using the mouse. You use those when you're resting your hands."
Major Ascano said using a height-adjustable ergonomic chair with lumbar support and sitting properly facilitate good posture.
"Your monitor should be at eye level, and you should look straight ahead, not up or down," he advised. "Your knees should be at hip level."
Major Ascano said correct posture is important for a variety of physical activities, from walking and running to lifting objects.
"Poor mechanics when you run can cause your knees and feet to hurt; your body has to work harder," he said. "We don't want people landing on their heels when they run and they should stay upright as much as possible. But you should land on your heels when you're walking."
When people have to pick an object up from the ground, they should bend down, using their hips and knees, not bend over and use their back, Major Ascano said.
"That puts less stress on your back," he said. "Bending over has a potential for hurting your back. When you're lifting something, keep the object as close to you as possible. Incorrect form can cause injury."
Major Ascano said a good flexibility and core-strengthening program can improve posture if proper form is followed. Yoga, tai chi and Pilates help promote good posture.
"Exercise in general - three to five times a week - is helpful," he said. "Studies show stretching is also important."
Poor posture is not responsible for many injuries, but it can hinder rehabilitation efforts, Major Ascano said.
"If we see bad posture, we try to correct it as much as possible," he said.
Major Ascano said breaking those bad habits is not easy, but it is possible.
"It's the willingness of the individual to change," he said.
For the most up-to-date information at the Randolph clinic, visit
https://kx.afms.mil/randolph or search for the 359th Medical Group on
Facebook.