Improve your Posture & Enhance Your Life

How many times have you heard “Sit up Straight,” or “Stand with your head held high”? Still think they want you to lengthen your spine just so you can look taller? There is much more to posture than just looking good. Good posture enhances physical wellness by strengthening and relaxing the body, encourages deep breathing which promotes better emotional wellness, and attracts others toward you, increasing social wellness. We hunch forward so often in life, hiding our heart from the world. Learning good posture techniques is a subtle and effective way to redefine your presence in the world. So if you are looking for less back pain, more confidence, and for people around you to take notice, start with posture.

Good posture involves conditioning your body to stand, walk, sit, and lie in positions in which the least strain is placed on supporting muscles and ligaments. Correct posture is an easy but important way to keep the many intricate structures in the back and spine healthy. Good posture is critical to reducing the incidence and severity of back and neck pain. In this article you will learn to identify good posture and bad posture. You will also learn the many benefits of good posture.

Benefits Of Good Posture

If you choose to improve your posture, you will reap many benefits. Proper posture contributes to a good appearance. It prevents backache, muscular pain, strain, and overuse problems. Correct posture keeps the bones and joints in correct alignment so that muscles are being used properly. It lessens the stress on the ligaments holding the joints of the spine together. Good posture helps decrease the abnormal wearing away of joint surfaces that could cause arthritis. It also prevents the spine from becoming fixed in abnormal positions. If you maintain a healthy posture, your muscles will be used more efficiently, thereby reducing fatigue.

Identifying Bad Posture

Here are some good examples of bad posture:
Slouching with the shoulders hunched forward
Standing in a way that exaggerates the inward curve in the lower back (swayback)
Cradling a phone receiver between the neck and shoulder
Keeping the head held too high or looking down too much
Slumping forward while sitting in a chair.

What Contributes To Bad Posture?

Many factors can contribute to bad posture. These include obesity, pregnancy, high-heeled shoes, tight-fitting clothes, weak muscles, tight muscles, inflexibility, poor sitting and standing habits, and a poor work environment. Carrying something heavy on one side of the body can also contribute to bad posture. The same can be said of sleeping on a mattress that doesn’t provide proper back support, or sleeping in a position that compromises posture.

How To Improve Posture

You can improve your posture through the application of ergonomics and sound body mechanics. Ergonomics involves changing your environment to support and encourage good posture. Adding a lumbar support to your chair is a good example. You could also modify a tool, work station, counter height, or task. Good body mechanics is simply good posture while moving – walking, running, lifting, carrying, et cetera.

To achieve a good standing posture, use the following nine steps:

Hold your head up straight with your chin in.
Ensure that your earlobes are in line with the middle of your shoulders.
Keep your shoulders back.
Push your chest out.
Keep your knees straight.
Stretch the top of your head toward the ceiling.
Tuck your stomach in, without tilting your pelvis.
Make sure the arches of your feet are supported.
Breathe.

Avoid standing in the same position for a long time. If you do need to remain standing for a long time, try not to shift the weight to one foot & keep your arms uncrossed. Stand with both feet firmly planted into the ground. Roll your shoulders up towards your ears and down your back. This will activate the muscles in your upper mid-back. Keep them activated as you repeat the steps above. Standing with both feet rooted into the ground, looking head-on at your companion will be less tiring over time than shifting from foot to foot or hiding behind crossed arms.

How To Improve Your Sitting Posture

The following tips will help you maintain good posture while sitting:

Sit up with your back straight and your shoulders back. Make sure your buttocks touch the back of the chair.
Distribute your body weight evenly on both hips.
Bend your knees at a right angle.
Keep your feet flat on the floor. (Do not cross your legs.)
Avoid sitting in the same position for more than 30 minutes.
Adjust your chair height and/or work station so that you can sit up close to your work.
If sitting in a chair that rolls and pivots, don’t twist at the waist; turn your whole body instead.
When you are ready to stand, move to the front of the seat, then stand up by straightening your legs.

Good Posture While Sleeping And Lying Down

When you sleep, your pillow should be under your head, never under your shoulders, and should have a thickness that allows your head to be in a normal position. Sleep in a position that allows you to maintain the curve in your back, such as on your side with your knees slightly bent.

Avoid sleeping on your stomach, since this can cause back strain and can be uncomfortable for your neck. Choose a firm mattress and box spring set that does not sag. If necessary, insert a board under your mattress. You can also place the mattress on the floor. When standing up from the lying position, turn on your side, draw up both knees, and swing your legs onto the side of the bed. Then sit up by pushing yourself up with your hands; avoid bending forward at your waist.

Exercise To Improve Posture

The following are two posture exercises taken from Pete Egoscue’s book, The Egoscue Method of Health through Motion. The first is called Gravity Drop: Wearing rubber-soled shoes for traction, stand on a step or stairway as if going up, not down. Make sure your feet are parallel and shoulder width apart.
While holding on to a railing or other support with one hand, edge backward until your heels are off the step and hanging in midair. Allow the weight of your body to press down into your heels to engage the muscles on the backs of the legs. Pull your shoulder blades back toward your spine, and lift your head up high, chin tucked in. Hold this pose three to five seconds. Do two to three sets of 10 repetitions once each day.

The second posture exercise is called Sitting Stretch: Sit on the floor with your back against a wall, your head and shoulders touching the wall. Place your palms face up on your upper thighs with your elbows at your sides and your legs straight out in front of you. Point your toes up toward the ceiling. Flex your toes back toward your head, tighten your thighs, and push your knees down toward the floor. Squeeze your shoulder blades back toward your spine, and lift your head up high, chin tucked in. Hold this position three to five seconds. Do two to three sets of 10 repetitions once each day. As you progress with these exercises, you can decrease the frequency from once daily to twice weekly.

What About Driving?

For the correct driving posture, it is best to use a back support (lumbar roll) at the curve of your back. Fortunately, many modern automobiles have a built-in lumbar support. Moving the seat close to the steering wheel will also help to support the curve of your back. Your knees should be at the same level as or higher than your hips. The seat should be close enough to allow your knees to bend and your feet to easily reach the pedals. This correct driving position will maximize your comfort while driving.

The Price Of Poor Posture

Because of the problems associated with poor posture, it behooves us all to improve back posture as well as overall head-to-toe posture. Bad posture can strain the muscles and stress the spine. Over time, the stress of poor posture can alter the anatomical characteristics of the spine, possibly triggering constriction of blood vessels and nerves, as well as problems with muscles, joints, and discs. A person could end up with back and neck pain, as well as headaches, fatigue, and possibly even concerns with major organs. In short, the price of poor posture can be very high! So be vigilant about practicing good posture. And remember that the spine is made for motion. Instead of sitting for long periods of time, get up, stretch, and move around regularly throughout the day. You will feel and function better!