Sleeping Position For an assessment of POSTURE

your posture, alignment,

and muscle balance, Ear

Cervical Curve Spinal Column

The correct pillow should keep your spine straight and

your neck in a “neutral” position CALL OR VISIT US AT: Shoulder

www.expertphysio.ca Thoracic Curve

__________________________ Back Muscles

Burnaby Heights Lumbar Curve Abdominal Muscles

Buttock Muscles
HOW CAN A Physiotherapy Clinic
PHYSIOTHERAPIST HELP? 210-3970 E Hastings Hip

604-294-3911 Leg Muscles

A Physiotherapist can help to improve
your posture by:
Knee

• Performing a detailed
evaluation of your posture,
alignment, and muscle balance Vertical
Gravity Line

• Taking a history of your work,

recreational activities and your
activities of daily living and the Eight Rinks
postures you use for each of these Physiotherapy Clinic
1-6501 Sprott St.
• Teaching you how to strengthen
weak muscles and stretch tight 604-294-3376
muscles and joints

• Teaching you to stabilize joints that

move too much Our Mission Statement:
Our Expert services are
• Teaching you efficient breathing committed and caring. We Physiotherapists
patterns Your Body Specialists
continue to excel in serving
• Teaching you how to employ the
generations of the Burnaby
principles of good posture to your Community.
work, home and leisure activities
 POSTURE APPLYING THE • Sleeping: The same principles of
Posture refers to the position of your PRINCIPLES OF GOOD alignment of the head and spine as
body, whether your body is still and POSTURE: seen in standing also apply to the
static, or moving and dynamic. sleeping posture.
• Sitting: Sitting posture should align the • Lying on the back:
Optimal postural balance in head and spine as seen in the standing
standing is pictured on the front of posture. This guideline applies to driving, Pillows: pillows should
this brochure. In this position, there using a computer, reading, or watching maintain the head, neck and
is a perfect distribution of the body T.V. Working surfaces should be at elbow the spine in neutral alignment.
mass around the centre of gravity such height. Computer screens should be at eye A single pillow may achieve
that muscles have to work as little as level and facing the user. Reading material this position, or two staggered
possible to achieve and maintain should be elevated preferably at eye level. pillows with the upper pillow
postural balance. Forward bending should occur at the hips, corners drawn up around the
not in the spine. The knees should be at, or neck may be necessary.
Deviations from optimal posture slightly below, the level of the hips. The Materials may include foam,
create imbalance and will result in: feet should be flat and well supported. feathers, water or a
• Muscle Problems combination of these,
- weakness in some muscles depending on the needs of the
- tightness in some muscles individual.
• Joint Problems
- restrictions in some joints Legs: Should be supported
- excessive movement in some under the knees with 2 pillows
At Your Workstation
joints rolled up and taped together, or
• Altered Breathing Patterns Adjust your
desk, chair a bolster, so that the low back is
- imbalances may create and monitor
so that the in a neutral position.
stresses and pain in both the monitor is at
eye level
joints and the soft tissues (eg. • Lying on the side:
tendons, muscles, ligaments) Use an
and alter breathing armrest Pillows: Pillows should
Knees should maintain the head, neck and
be slightly
Deviation from optimal posture and lower than hips spine in neutral alignment. In
correction are seen in Figure 2. this position, pillows should
Use a footstool be placed between the legs to
if necessary
keep them parallel to one
another. A pillow in front of
the chest to support the upper
arm is useful. A body pillow
is good for both leg and arm
support. For many persons,
rolling up a small towel and
placing it between the
waistline and the bed may be
necessary to keep the spine in
Figure 2
a neutral position.