Poor back posture is often the underlying cause of chronic back pain, fatigue and muscle strain. Poor posture, over time, can even affect the position of your vital organs and how they function, according to the American Physical Therapy Association. Recognizing poor posture is the first step to correcting it. Breaking the bad posture habit takes persistence, but with knowledge of correct posture and consistent posture awareness, you can attain good posture and better health.
Slouching While Standing
When you stand with your head forward, your upper back rounded and your lower back excessively arched, you are slouching. This position puts the normal "S" curve of your spine out of alignment, leading over time to soreness, pain and strain. The American Physical Therapy Association notes that good posture consists of keeping the three natural curves of your back balanced: the slight inward curve of the neck, the slight outward curve of the upper back and another slight inward curve of the lower back.
Good posture is vertical alignment of your body from your head, through your center, straight down to your feet. When standing, your weight should be evenly distributed over both feet. Hips and pelvis should be level and centered over ankles and knees, which should face forward. Ears should be aligned with shoulders, which should be level. Keep your back straight, without arch or sway. Note that though your back looks straight from the outside, this proper posture allows your spine to maintain its natural curves.
Slumping and Slouching While Sitting
When sitting for long periods of time, you may have a tendency to either slouch back or slump over, giving your spine a "C" shape instead of its normal "S" shape. This poor posture puts strain on the neck as it extends to keep your head up and distributes weight, not along the spine, but to muscles, discs, and ligaments, according to the University of Illinois' McKinley Health Center. This posture can lead to pinched nerves and compression of vertebral discs.
For correct sitting posture, keep your spine erect, with your head up and centered over your shoulders. This will maintain the back's "S" curve and prevent your neck from leaning forward. Knees should be slightly higher than hips, with feet either flat on the floor or on a footstool, according to the Safety and Assistance for Employees Division of U.S. Customs and Border Protection. Ensure you have adequate support for your lower back and remember that sitting posture is just as important as standing posture to keep your back healthy and pain free.
Swayback or Lordosis
Lordosis is an inward curvature of the lower back and manifests as an exaggerated military posture. According to the American Physical Therapy Association, military posture consists of the head held slightly back and shoulder blades "winged." The lower back is arched excessively inward, and the knees are often locked. In addition to poor posture, certain underlying conditions also cause excessive lordosis. These conditions include, but are not limited to, obesity, osteoporosis or pregnancy, according to Cedars-Sinai Medical Center.
Lying flat on a hard surface, a person with lordosis will have a large space between the surface and the lower back. Often, the curve remains flexible and reverses on forward bend, in which case it is not cause for worry and may benefit from postural strengthening exercises. A "fixed lordosis," or curvature that does not change on forward bend, however, may need medical treatment.
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