Having proper posture means teaching your body to move in positions where the least amount of stress or force is placed on the ligaments, muscles, and bones that make up the spine. Our bodies are working against gravity and other weight-bearing movements every day, and not maintaining good posture can lead to muscle fatigue, headaches, neck and back pain and problems with breathing in some extreme cases. Good posture is essential to reduce pain.
Spine Alignment
The spine runs from the base of the skull to the pelvis and is made up of three sections. The neck is the uppermost part, the thoracic is the section that supports the chest, and the lumbar or lower back is connected to the pelvis and bears the most weight when standing. A natural "S" curve is created by these three sections, but an exaggerated curve is an indicator of poor posture.
Good posture, among other health benefits, prevents strain and headaches, prevents the spine from becoming fixed in misaligned positions and decreases wearing of joints that hold the spine together. Because most of our day is spent sitting, standing and lying down, it is important to have proper posture in these positions.
Standing Posture
According to the Cleveland Clinic's Center for Spine Health, having proper posture when standing means that it should be possible to draw a straight line from the earlobe, through the shoulder, hip and knee and into the middle of the ankle. This straight line is made possible if you stand with most of your weight on the balls of your feet. Also, let your arms hang naturally at your sides, and avoid locking your knees. To test your posture when standing, stand against a wall with your shoulders and bottom touching the wall. The back of your head should touch the wall and not jut too far forward.
Sitting Posture
For most of us, sitting in an office chair is how we spend the majority of our day. Proper posture is equally as important when we are sitting as it is when we stand and lie down. When sitting, avoid slouching or leaning forward, and plant both feet firmly on the floor. Keep your shoulders straight and your knees even with your hips--they can be higher if you are sitting in office chair to accommodate the space between your hands and the desk. If you can, do not stay seated for more than two full hours, but instead stand, stretch and walk around if you feel the least bit of tension in your neck or spine.
Sleeping Posture
If you like firm mattresses, you are in luck when it comes to proper posture because they support the spine most when you're lying down. Sleeping on your back face-up or on your side with your legs slightly tucked to your chest is proper sleeping posture. Always use a pillow to keep the head and neck in line with the spine, and consider placing a pillow between your legs when lying on your side. Placing a pillow between your legs will keep the weight of your body from bearing too hard on the portion of your pelvis that is resting on the bed.
Stretching and Posture
Having proper postures requires conscious monitoring of your body throughout each day. As soon as you notice poor posture, identify the source and adjust your body immediately. For more help with posture correction consider taking yoga, Pilates, tai chi classes or stretching on your own. The best stretches are static stretches that involve low-impact moves, because they result in the most muscle tissue lengthening and chances for recovery.
References
- Cleveland Clinic: Posture for a Healthy Back
- "The Complete Book of Personal Training;" Douglas S. Brooks; 2004
