The importance of good posture has been enforced for centuries. We often see images of young ladies walking around with books on their heads to learn how to stand up straight. Corsets and high heels have been sold for the benefit of achieving better posture. Countless parents have told their children to ‘sit up straight!’ But what is this obsession with having a good posture?
Posture is not just a matter of aesthetic—slouching can have a negative impact on your health. Your muscles are strained in this position. Slouching means they are stretched for long periods of time, making it harder for them to keep the spine stabilised. As muscles become used to this position, the curve of the spine becomes more pronounced. Years of slouching may cause this curve to become permanent.
The spine is responsible for keeping alignment of the whole body in order. With continued slouching, not only are you at risk of regular back pain, but also neck tension, headaches, rotator cuff pain and knee pain. With the back not doing its job properly, all these other areas are under extra pressure.
Many people find it hard to improve their posture after years of slouching as the muscles are used to this incorrect position and are reluctant to change. Attempting to correct your posture means that you need to think about it frequently to avoid reverting back into your automatic slumped position. Some people may even find it uncomfortable at first to maintain a straight back, but this is simply a result of the misalignment of the spine.
To avoid pain, firstly you need to examine your posture in the mirror. Find a position where your ears line up with your shoulders and hips—don’t overstretch or you could cause additional problems. The spine should have a natural, gentle ‘s’ shape.
Imagine someone pulling upward on a thread attached to the top of your head. Tuck your tummy in, bring your chest out and hold your chin up. This is the method by which ballet dancers learn to stand up straight.
Try to remind yourself throughout the day—especially if you are sitting at a computer for hours—to check your posture. Perhaps have some visual cue such as a sticky note on your desk or reminder on your phone to sit up straight.
Yoga is also an excellent way to improve your posture as it strengthens and stretches your muscles. In yoga it is very important to hold positions with parts of your body aligned.
Finding a good posture for sleeping is also important in order to avoid neck and back pain. Don’t use too many pillows under your head—your pillow should simply raise your head to align your neck with your spine. When sleeping on your side, you may find it beneficial to have a pillow between your knees to keep your spine from twisting. Similarly, when sleeping on your back, your back will be straighter if you have a pillow under your knees.
There are several products on the market aimed at helping you improve your posture. Posture corrector belts will strap around your shoulders and across your back, keeping your spine straight. Additionally, people may choose to invest in back rests for their office chairs that help the spine stay in a natural shape or foot rests placed under the desk to keep the knees aligned with the rest of the body.
However you choose to improve your posture, it is far better to do it sooner rather than later—the longer you slouch, the harder it will be to correct it in the long run.
Read more: Preventing Back Strain At Work
