There are so many things you can do to take care of your body and prevent injury, but here’s a simple one—stand up straight. Seriously. Good posture is the backbone of good health.
Poor Posture and Pain
The body functions as a unit—and when one part of the unit is out of alignment, others follow.
Poor posture is usually the result of poor habits, such as slouching and inactivity. These poor habits can lead to muscle tension and fatigue. For example, one of the most common postural misalignments is a head that hangs forward. The head is actually pretty heavy (10-14 pounds), so when it hangs forward it places unnatural strain on the neck muscles, which can cause a chain reaction throughout the rest of the body.
Put simply, poor posture has sort of a domino effect on the body—and the end result is often pain.
Pain and dysfunction can often be reversed with proper posture. But what exactly is proper posture? Many people mistakenly think that they must throw their shoulders back and chest out to have good posture, but this position can feel artificial and uncomfortable. Good posture should feel effortless rather than artificial.
With proper posture, the head should rest directly over the shoulders in the body’s center of gravity so that you could draw a straight line from the ear through the shoulder to the hip to the ankle. The shoulders and hips should be level, and the ankles, knees, hips, and shoulders should line up vertically in both the front and side view. This is sometimes referred to as our “design configuration”—it’s how we were designed for maximum strength, stability, and range of motion. Deviating from this design configuration leads to dysfunction and subsequent pain.
Improving Your Posture
The good news is that poor posture is often the result of bad habits and bad habits can be changed. All it takes is some conscious attention, commitment, and consistency. If you want to improve your posture, there are some simple steps you can take:
- Strengthen your core. Strong abdominal and back muscles can help you stand up straighter.
- Get moving. Sitting for long periods of time can encourage slouching. Change positions frequently and keep the body in motion.
- Stretch regularly. Stretching helps boost muscle flexibility. Perform regular stretching exercises and remember “the rule of opposites”—if you’ve been hunched over a computer for hours, it’s important to stretch your spine in the other direction.
- Focus on your feet. If you’re addicted to high heels or flip-flops, you might be doing more to harm your posture. Our feet provide the foundation for our posture. Invest in quality shoes that provide comfort and support. Heels more than one inch in height will throw your natural posture out of alignment.
- Balance. Avoid standing on one leg or with one hip thrust out to the side for long periods.
- Don’t lock. Avoid locking out the knees, which throws the body into improper posture. Instead, keep a slight bend in the knees.