Our posture changes dozens of times throughout the day and it has significant implications on the general health & well-being of our bodies. A properly aligned spine has three natural gentle curves: at the neck, the upper back and the lower back. Poor posture is when we fail to maintain one or more of these natural curves. Poor posture can affect your gait, which is your particular way of walking or running. This puts an increased amount of stress on the feet, ankles, knees and hips. Continuous poor posture will most certainly lead to chronic pain and even serious long-term damage.
This week I thought we would discuss ways to practice and maintain proper posture throughout our daily activities, and this includes fitness activities. By achieving a decent degree of flexibility in the muscles, tendons and ligaments, as well as a good amount of body strength & endurance, you will easily meet the bare minimum requirements for proper posture. A strong back is key! Consider how much we now sit over computers, slouch into our sofas or struggle to walk while carrying items or little ones for any length of time and you will know the ache of not having strong back muscles.
When we stand our posture is the straight up and down of our spine from head to feet. Have someone take a picture of you from the side while at your most comfortable stance. If your posture is straight, you will notice that your ears line up with your shoulders, slightly behind your hip joint and in front of your knee and ankle joints. This is considered out bodies neutral position. Neat, right? Keep in mind that your standing posture is very much influenced by the shoes that you wear. Read last week's post on Ankle & Foot Health for proper shoe tips!
When we sit our posture is the should maintain the natural curves of the back while also holding your head erect with the chin slightly pulled down. You may be shocked to learn that sitting is more stressful on your back than standing. NO wonder so many people switched to standing desk options for their workspace! If you must sit at a desk, choose an ergonomic chair that truly fits you. I am only 5ft 2in so most chairs are absolute horrible fits for my back. Go for a chair with a firm back that allows you to sit back far enough that the lower spine touches that portion of the back of the chair. If you cannot immediately find a chair that fits your back, there are plenty of lumbar cushions/pillows that can help you in the meantime. Be sure the cushion doesn’t overly arch your lower back. Don’t' forget about the armrests and chair height! The armrests help stabilize your neck and shoulders while the height of the chair should allow for feet to be flat on the floor and knees just at knee level.
When we lay down, proper posture requires the most thought. We must consider our sleep position, proper mattress and head support. Begin with a firm mattress so your body doesn’t sink down in the middle while you sleep. Next, don't forget to change your pillows with time. The best kind will be a contoured pillow that supports the curve of your neck. You never want to sleep with your head to high, too low or at an angle! If you sleep on your back, place a small pillow under your knees, unless you have arthritis in the knees. Then relax your upper back and shoulders by placing your hands on the lower belly. If you sleep on your side, do so with your knees bent towards the chest and a pillow between them to support spine alignment. Sleeping on your stomach is never recommended as it forces your back to arch against it natural curves.
Creating proper posture takes time and focus yet is tremendously valuable to our health as we age! Our ability to maintain mobility as we age is our own responsibility and it should be a focus for all of us. Ask your doctor for an evaluation should you like to find the best corrective path for you.