Posture ranks right up at the top of the list when you are talking about good health. It is as important as eating right, exercising, and getting a good night’s sleep.
Posture refers to the body’s alignment and positioning with respect to the ever-present force of gravity. Whether we are standing, sitting or lying down gravity exerts a force on our joints, ligaments and muscles. Good posture allows the force of gravity to be distributed evenly through our body so no one structure is overstressed.
When an architect designs a building they have to take these same laws of gravity and weight distribution into account, and like a building with a poor foundation a body with poor posture is less resistant to the strains and stresses we experience over the months, years and decades of life. Poor posture can eventually lead to pain and premature wear and tear on the ligaments, tendons and joints of our spines.
Poor Posture can cause the following:
Limited range of motion – muscles can be permanently shortened or stretched when a slumped-over position becomes your normal position. Muscles and ligaments that have been shortened or stretched no longer function as they should.
Increased discomfort and pain – poor posture can often cause back pain, as well as headaches and pain in the shoulders, arms, and hands as a result of a forward-head position. Rounded shoulders and a forward head position can also trigger neck pain at the base of your skull where the neck and upper back muscles attach.
Pain in the jaw – a forward-head position can lead to jaw pain. This kind of pain known as TMJ, was once considered only a dental problem. Today we know that TMJ pain may also be caused or aggravated by poor posture.
Decreased Lung Capacity – poor posture can decrease lung capacity by as much as 30%. Try taking in as deep a breath as possible with your shoulders rolled way forward and your head slumped forward, then try it again with your shoulders back and down, and head back over your shoulders. Amazing difference isn’t it?
Low Back Pain – is one of the most common consequences of bad posture. For people over 35, low back pain is often interpreted as a sure sign of age, although it may be related to years of poor posture.
Nerve interference – your spine is the basis of your posture. If your posture is poor, your spine can be misaligned. Spinal misalignments may cause interference in nerve function.
Improper bowel function – even this important bodily function may be affected by poor posture. While poor posture compresses the digestive system, proper alignment gives abdominal organs enough space that food and excretions can flow optimally through the gastrointestinal tract. Without the ability to expand properly, the gastrointestinal track becomes constricted, which can lead to gas, constipation and even acid reflux.
Standing Posture
When we look at someone’s posture we first look at the alignment of the weight bearing joints. Ideally from a back view the spine should have no lateral curvature and the legs should be symmetrical without unnecessary angulations at the knees or ankles. From a side view the spine should form a smooth S-shaped curve, bisected by an imaginary plumb line dropped from the apex of the head through the center of gravity of the body. This same plumb line should pass through the middle of the shoulder, the center of the hip joint and ankle joint and slightly behind the knee joint. With this ideal alignment the body weight is balanced over the spine and lower extremity joints requiring minimum muscular effort. This alignment also evenly distributes pressure on the intervertebral discs and avoids excessive stress on the ligaments of the spine.
How to Improve your Standing Posture
When standing – keep your shoulders back and down, with abdominal muscles engaged to prevent hyperlordosis or excess curvature of your lumbar spine. If you must stand in one place all day occasionally rest one foot on a stool or take breaks to get off your feet for a while.
Sitting Posture
The sitting position is where most of us get into trouble with poor postural habits. This is especially true when driving or using a computer. As we focus on the activity in front of us we tend to protrude the head and neck forward. Because the body follows the head, the thoracic and lumbar spine tends to round forward as well. When this occurs, the weight of the head and upper body is no longer balanced over the spinal column but instead must be supported by increased muscular energy and placing spinal ligaments on stretch. Over time this leads to fatigue and eventually even pain in the neck and upper back. Shoulders rounded forward which occurs for example when your car seat is too far away from the steering wheel further contributes to this pattern of imbalance. Ideally then, the S-shaped curvature of the spine that is characteristic of good standing posture should be maintained in sitting as well.
How to Improve your Sitting Posture
If you work long hours at a desk and have the option, use a chair that’s ergonomically designed for proper support and designed for your height and weight. If this is not an option, try using a small pillow for lumbar support. Align your back with the back of the office chair. This will help you avoid slouching or leaning forward, which you may find yourself doing after sitting too long at your desk. As with standing posture, be sure to keep your neck, back, and heels in alignment. Keep both feet on the ground or footrest (if your legs don’t reach all the way to the ground). Adjust your chair and your position so that your arms are flexed, not straight out. Aim for roughly a 75- to 90-degree angle at the elbows.
Take Standing Breaks
Even if you’re using perfect posture while sitting in the best chair in the world, it’s important to occasionally stand up and stretch or walk around. Your body was not designed to sit all day, and recent studies from the University of Sydney have found that “prolonged sitting is a risk factor for all-cause mortality, independent of physical activity.” So keep moving throughout he day!
Sitting and standing with proper postural alignment will allow you to work more efficiently with less fatigue and strain on your body’s ligaments and muscles. Being aware of good posture is the first step to breaking old poor postural habits and reducing stress and strain on your spine. By putting this knowledge into practice you can prevent the structural anatomical changes that can develop if poor posture is left uncorrected for many years.
When sleeping – sleep on your side with your knees bent and head supported by a pillow, to make your head level with your spine. If you sleep on your back, avoid using thick pillows under your head. Use a small pillow under your neck instead. Avoid sleeping on your stomach.
When lifting – let your legs do the work in order to prevent injury to your low back. Stand close to the object, squat down, bend the knees while keeping your back straight and slowly lift the load by straightening your legs as you stand up. Carry the object close to your body.
If you follow these practices, but still feel discomfort and pain related to specific activities, feel free to make an appointment for a postural assessment, and for some individualized exercises that you can do at home to improve your posture.
I will be teaching a “Postural Restoration” Workshop on Tuesday June 23rd from 6:30-7:30 PM. Sign up at the front desk or call (508) 655-9008 to reserve your spot in the workshop.
If you have any questions about this Blog or about your health in general you can reach me at: [email protected]