Most of us neglect our posture. We know we shouldn't but slouching seems to require less effort. Sitting at a desk seems to encourage you to sit with a crooked neck and rounded back. As you sit at your computer reading, typing or playing a game, it is likely you will experience some back pain. Poor posture is one of the leading causes of spinal injuries and resulting back pain. But by paying more attention to your posture and forming healthier habits, you can reduce your chances of future discomfort.
Effects of Poor Posture
When the spine is not in its neutral position, ligaments, joints and muscles must work harder to keep you balanced. The extra stress can lead to back pain and musculoskeletal problems. According to Harvard Medical School, evidence of poor posture in the long-term ranges from rounded shoulders to a pot belly. Whether you are sitting, standing or exercising, your posture should be correct to reduce your risk of injury.
Curvature of the Spine
The spine has a natural curve. Good posture maintains that natural shape. The spine has three natural curves. First, the cervical curve is an inward curve at the neck. The thoracic curve is an outward curve that spreads the middle and upper part of the back. Finally, the lumbar curve is the inward curve of the lower back.
Awareness
In order to improve your posture, you must pay attention to it. Initially it will take effort to check yourself and correct your posture if you are slouching, but in time it will become second nature. According to MayoClinic, correct upright posture means having your chest high and your shoulders drawn back and relaxed. Your stomach should be pulled up and in while your glutes should also be pulled in.
Posture Types
Your seated posture is important to your health, particularly if your job involves sitting at a desk for long periods. The Women's Tennis Association recommends keeping your knees above your hip level and use a lumbar cushion if possible. At night, avoid sleeping on your stomach. Sleep on your side with you knees bent on a firm but comfortable mattress. When lifting heavy objects, be aware of your core, keeping your abdomen drawn in and strong. Also bend from you hips and knees to avoid injury.
Exercise
The WTA recommends that you perform regular exercises to improve your posture. Improving core stability can help you maintain proper posture and the wall exercise is a standard test. Standing with your back to a wall with your feet, shoulder blades and buttocks touching the wall. From this position draw in your abdomen in order to flatten your lower back. Ideally you will be able to flatten the lower back against the wall but if that is not the case, then move the feet slightly farther away. Over time, you will improve and move closer to the wall. The University of Maryland Medical Center notes abdominal weakness as one reason for incorrect pelvic tilt and slouching postures. It also recommends core strengthening in order to improve posture.
