Sit up straight! Many of us grew up hearing this phrase. This is a principle of posture that many of our mothers understood.
You don't need to be a doctor to know that sitting up straight, sleeping in a neutral posture and lifting heavy objects correctly will reduce the risk of pain and injury.
Sitting in a slouched position or not standing up straight are habits that we all know affect our health and can have very negative effects.
Pain and discomfort are not the only symptoms that can result from poor posture; decreased flexibility in our muscles, poor balance (leading to falls) and reduced breathing capacity are other consequences that can occur in people who have poor posture practices.
There are two types of posture:
- Static posture: refers to how we hold ourselves when NOT moving while standing, sitting and sleeping.
- Dynamic posture: how we move when we walk, run or squat.
Posture affects our health in many ways, some of the most common are:
- Misalignments of your musculoskeletal system (muscles, bones and joints)
- degeneration of the spine and joints (arthritis)
- Neck, shoulder and back pain
- Makes it harder to breathe
- Difficulty digesting
- Reduced flexibility
- Poor balance that may increase the risk of falls
On the contrary, proper posture and ergonomics can contribute to a healthier lifestyle by providing benefits such as:
- Increased energy
- Decreased pain and discomfort levels
- Reduced risk of injury
- Increased lung capacity and respiration.
- Increased immune response
- Decreased degeneration of muscles, tendons and associated ligaments
You may now be asking yourself the question: how can I improve my posture?
Especially today, where technology in the form of phones, tablets and computers on the table is so ubiquitous, it can be very common for children as young as three years old to have poor posture.
Slouching the shoulders forward and tilting the head down are some of the most common ways in which poor posture manifests itself. But how can this be avoided? Here are 3 tips that can help:
- Become aware of your posture.
Begin to focus your energy and attention on how your body is positioned in space. Ask someone close to you for help to remind you when your posture is not optimal. - Wear comfortable shoes with a low heel.
Unfortunately, high heels and cowboy boots do not support the natural arches of our feet, lower back and neck. The result, over time, is increased stress and pain in our bodies. - Lead a more active lifestyle.
Exercises that aim to stretch the chest and strengthen the upper/mid back will help keep the shoulders back and the head upright.
You can also start your exercise routine by walking for 20-30 minutes every day at a brisk pace with your abdominal muscles contracted and chest up. - Keep moving.
The longer you sit in one place or stand in the same position, the more tired your muscles will be and the worse your posture will be.
If you stand for long periods of time, prop your leg up on a box or stool and be sure to change positions frequently.
If you sit at a desk or machine all day, try to stand up and walk around at least every 90 minutes. - Don't sleep on a soft mattress.
Hard mattresses serve our spine better.
Try to place a towel or small pillow to support your neck, place a towel or pillow under your knees if you sleep on your back; if you sleep on your side, place the pillow between your knees to achieve an optimal and neutral sleeping posture.
Remember to hold your phone and reading materials at eye level and if you have concerns about your posture, visit a chiropractor who can give you the proper advice for your ailments.
*Chiropractors are doctors who have undergone intensive clinical and classroom studies to evaluate posture, gait and biomechanics. The care provided by doctors of chiropractic is crucial to improving proper joint mechanics and postural practices. Spinal adjustments help increase joint mobility, which helps both young and old improve their posture.
