Poor posture affects the entire body, contributing to a variety of aches, pains and health issues. Learning to use the principles of good posture to keep your body properly aligned can prevent many of these problems, as well as improving appearance and reducing fatigue. Maintaining good posture involves maintaining the back's three natural curves, which are an inward curve at the neck, an outward curve at the upper back and an inward curve at the lower back. This ideal posture is referred to as a neutral spine position.
Why Good Posture Is Important
When your back and body are properly aligned by the use of good posture, your spine is stable and strong. However, slouching makes muscles and ligaments struggle to maintain balance, which can lead to a number of health problems. Practicing good posture helps decrease abnormal wear on joint surfaces that can lead to arthritis, lessens strain on the ligaments of spinal joints and reduces fatigue by allowing muscles to perform at peak efficiency, reducing the overall energy used by the body. Back, shoulder and neck pain is reduced by good posture, as is muscle strain. Proper posture also enhances the appearance, making you look taller, more self-assured and even thinner, as slouching tends to make the tummy protrude.
Proper Standing Posture
Proper posture while standing consists of holding your head up straight with your chin in and your earlobes aligned with the center point of your shoulders. Pull your shoulders back, flattening the shoulder blades, keep your chest forward, your knees straight, your stomach tucked in and the arches of your feet supported.
Proper Poster While Seated
To maintain a neutral spine in a seated position, place your buttocks against the back of the chair, your back straight and your shoulders pulled back. Bend your knees at a 90-degree angle and keep them even with or a bit higher than your hips with your feet placed flat on the floor. Be sure to bear the weight of your body evenly on both hips and avoid remaining in the same position for more than 30 minutes at a time.
Proper Sleeping Posture
Comfortable and restful sleep is easier to achieve when your spine is in the neutral position. Maintaining proper posture during sleep requires a firm mattress for support and the use of only one pillow. Sleeping on your back or side is best for maintaining good posture. Place a pillow between your knees to help maintain proper positioning while lying on your side, or place one under your knees when sleeping on your back. A lumbar roll in the small of your back can be helpful, as can a cervical roll used to support your neck.
