VMBO Year 3 · Support and movement · Section 5.5

Posture and movement

The spine: strong and flexible

Your vertebral column, or spine, consists of vertebrae, with intervertebral discs between most neighbouring vertebral bodies. The discs distribute pressure and help absorb shocks during walking and jumping. The spine's natural curves, often described as a double-S shape, contribute to balance and resilience. Back and abdominal muscles help support and move the spine.

Posture and loading

Remaining in one position for a long time or doing more than your tissues are used to can cause discomfort or overloading. Back and neck pain have many possible causes; a single posture does not automatically deform the spine. A herniated disc occurs when disc material protrudes and may irritate a nerve, but cannot simply be predicted from how someone sits.

A comfortable workstation can help: support your feet, keep frequently used items within reach and let your arms rest comfortably, often with elbows near a right angle. Change position regularly. When lifting, keep the load close, use a stable stance and choose a manageable weight rather than relying on one supposedly perfect posture.

Screen use

Looking down at a screen for long periods can make neck muscles tired. Position the screen at a comfortable height, avoid sustained awkward positions and take movement breaks. Ordinary screen use does not inevitably cause a permanent hump.

Movement benefits body and mind

Regular activity improves muscle strength, endurance and overall fitness. Gradually increasing activity helps the body adapt to loading. Exercise also supports mental wellbeing, relaxation and the ability to cope with stress. A balance of activity and recovery helps prevent overloading.