According to the American Chiropractic Association, good posture means all of your body parts are in correct alignment, supported by your muscles when you walk, sit, lie down or stand still. Most of the time, your muscles will automatically hold you in a good posture; however, there are a number of conditions that can knock your body out of alignment.
Repetitive Stress
Posture.com says that activities that you do often and for long periods of time--such as sitting at your desk, using a computer and carrying small children--cause repetitive stress. The most common results are your head pushing forward and a swayback, where your hips are tilted forward and there is a pronounced curve in your lower back. If you sit at a computer all day, Chiropractors.org suggests standing up regularly to stretch and relax your back muscles. The American Chiropractic Association also recommends sitting with both feet flat on the floor or on a footrest. Your ankles should be in front of your knees, which should be at or below hip level. Keep a small gap between the back of your knees and the edge of your seat and make sure the back of your chair is supporting your low- and mid-back.
Weak Postural Muscles
These are also known as your stability muscles and include your abdominals, hamstrings and back muscles. According to the Posture Support Guide, you can improve poor posture by strengthening these muscles through yoga, pilates and free weight and machine exercises in the gym–as long as they’re done correctly. To get maximum postural benefit from these exercises, always follow your instructor’s guidance and seek expert advice if you’re not sure how to perform a movement correctly.
Fatigue
Chiropractors.org says this is one of the leading causes of poor posture. Your muscles support your bone structure and keep it upright, so if they’re tired or overworked, they might not be doing such a good job. That’s why you may find yourself slumping after an energetic workout, or if you’ve been standing up for a long time. However, Chiropractors.org warns that slouching strains your back muscles–which can lead to back pain–and makes bad posture even worse. So, if you’re tired, lie down instead of slumping.
Flat Feet
Your feet are the foundation on which good posture is built–especially when you are standing or in motion. However, hyperpronation can cause this foundation to tumble. This is when the arches collapse and your ankles roll in, says Posture Dynamics, causing your knees to turn inward, your back to sway, your stomach and buttocks to stick out, your shoulders to roll forward and your head to jut forward. All of this equals very bad posture, indeed, and it can also place strain on your muscles and ligaments. Posture Dynamics suggests that insoles may help correct hyperpronation, but you should first get your feet checked by your doctor. The Posture Support Guide also recommends wearing comfortable and supportive shoes and avoiding high heels, which put strain on your back.
