Your mother was right: You should stand up straight. It is not just a matter of appearance, although good posture can give you a more confident, attractive look. Proper spine positioning has numerous health benefits, too. Unfortunately, modern lifestyles, replete with tasks such as computer use and driving, encourage a head-forward position and bad posture. The good news is that even if you have a habit of slouching, you can improve your posture with some focused effort.
Basics
Posture is, simply put, the way you hold your body, particularly your spine. Good posture involves maintaining a "neutral spine," according to SpineUniverse, a back pain and spinal information website, means it retains three natural curves: "a small hollow at the base of the neck, a small roundness at the middle back, and a small hollow in the low back." The right position means you do not lean forward and do not arch backward too much. When you're standing, your ears, shoulders, hips and ankles should all line up along a vertical axis.
Symptoms
If you have consistently poor posture, you are at risk of developing symptoms such as back pain, body aches, headaches and muscle fatigue, according to the Australian state of Victoria's Better Health Channel. Additionally, over time, the extra stress that bad positioning places on the spine can lead to structural changes, including disk and joint degeneration as well as lengthening or shortening of muscles and ligaments, according to SpineUniverse. The result: more pain. Poor posture, SpineUniverse also notes, can be a factor in shoulder pain and temporomandibular joint dysfunction.
Improvement
Developing better posture takes persistence. On a general level, exercising regularly can help by improving your muscle tone and strength so you are less prone to slouching. A stretching routine practiced two or three times weekly can also be beneficial, increasing your flexibility, according to the Better Health Channel. More specifically, it is important to keep in mind the "curve reversal" principal throughout each day: whichever direction you have been leaning--forward over a desk, for example--you should periodically stretch back the other way. Also, according to the Better Health Channel, turn your head from side to side regularly to stretch the muscles in your neck. And a routine of crunches can strengthen your abdominal muscles, which support your lower back.
Posture Assistance
Several everyday items can help you keep your posture on track. When you are sitting at a desk or driving, a lumbar support cushion or rolls can help you to maintain a comfortable position, according to the Better Health Channel. If you must sit for long periods at work, an ergonomic chair is a must. And when you are sleeping, according to the Better Health Channel, a mattress firm enough to keep your spine straight when you are lying on your side is important.
Misconceptions
The notion that proper posture is rigid--shoulders back and chest forward, military-style--is wrong. Appropriate posture "feels effortless," according to the Better Health Channel, which instead suggests that you "listen to your body" and make minor adjustments to the way you sit and stand. Go with what feels "easiest and most graceful." And when you feel muscle fatigue set in, switch to a slightly different position.
