In today's culture, many people find themselves sitting in front of a computer screen all day at work and a television screen once they get home. Children can often be found slouched over video game controllers for hours on end. These activities contribute to poor posture, or spinal alignment. Having proper posture has important implications for bone and muscle health and function.
What Is Posture?
Posture is defined as the position of the body at any given time. It is most often associated with spinal alignment. You assume a different posture if you are standing than if you are sitting, lying down, walking or bending over. Many people do not consciously adjust their posture to the proper alignment, which, according to the Cleveland Clinic, leads to strain on muscles and increases pressure on joints.
Spinal Anatomy
The Cleveland Clinic explains that the human spine has three natural curves: cervical, thoracic and lumbar. When standing with correct spinal alignment, all three curves are apparent, and the pelvis is neutral. To determine whether you have correct spinal alignment, make a triangle on your abdomen, with your thumbs on your belly button and your index fingers on your pelvic bone, your hands should not be angled forward or backward.
Incorrect Spinal Alignment
There are multiple disorders characterized by incorrect spinal alignment. According to the Cleveland Clinic, scoliosis is a sideways curve of the thoracic spine; sway-back posture results from an anterior tilt of the pelvis; flat-back posture is characterized by a posterior tilt of the pelvis; and kyphosis lordosis is an exaggerated curvature of the thoracic spine. All of these conditions put unnecessary pressure on the joints of the spine and others, which may result in back and muscle pain. Other posture-related symptoms include arthritis, fatigue and overuse or strain injuries.
Correct Postural Positions
In addition to correct standing spinal alignment, the Cleveland Clinic offers tips on proper posture while sitting and sleeping. Proper sitting posture consists of a straight back, with shoulders back and buttocks touching the back of your chair, feet flat on the floor with weight evenly distributed to both hips, and all three natural curves of the spine apparent. Proper sleeping posture includes a pillow under your head that allows your head to be in normal position; if you choose to sleep on your back, place a pillow beneath your knees or a lumbar roll under your lower back to maintain spinal alignment; if you choose to sleep on your side, bend your knees slightly. It is not recommended that you sleep on your stomach, as this may cause back strain.
Training for Proper Posture
According to Beth Glosten, M.D., the practice of Pilates helps provide support to the spine. Pilates focuses on the deep muscles of the core and emphasizes neutral alignment of the spine to promote proper posture. According to Glosten, "Pilates improves strength, flexibility and suppleness of the muscles of the hip and shoulder girdle." This leads to less stress on the muscles and joints, which decreases pain and injury.
