Good posture isn’t just about standing up straight and balancing a book on your head. Much of what we do in our daily lives — sit at a computer, scroll on a phone, drive, eat at the table, ride a bike, and more — contribute to the evolution of poor posture. Ultimately poor posture will lead to pain and discomfort — and I’m not just talking about back and neck pain. Postural deficiencies can also cause tension in your jaw, shoulder impingement, hip, knee, ankle and foot pain, trouble breathing, digestive problems leading to indigestion, constipation, and slow digestion, and feelings of low energy and fatigue. Yes, all of these things are directly related to your posture!
Your posture is defined by your musculoskeletal system — your muscles, bones, joints and other connective tissue that helps you to move. Posture is the position in which you hold your body while standing, sitting, and laying down. It is defined by how your spine is aligned with your head, shoulders, and hips. Good posture is achieved by training your body to stand, sit, lay down, and move while placing the least amount of strain on your muscles and joints.
Good news! The first step to improving your posture is awareness — and now you are aware! “Good posture” is quite an ambiguous term, since it looks a little different on each of us. There are many exercises and stretches you can do to improve your specific postural deficiencies. But there are a few simple habits each of us can strive to incorporate throughout the day to improve posture and decrease pain and tension.
Square up when you’re sitting — avoid crossing your legs or shifting your weight to one side
Take a break — from long periods of sitting at a desk (or wherever you sit for extended periods of time). Take a short walk or do a few stretches to remove the tension in your back, neck and shoulders
Lighten your load — clean out your purse or backpack to avoid over-stressing your shoulders and back
Core Work — a strong core is a great support for proper posture
Sleep Position — use pillows to prop your body in a low stress position
It is easy to develop bad posture without even thinking about it. Over time poor posture can result in increased risk of injury, degeneration of the spine, poor balance, joint issues, and decreased mobility. Most of our postural deficiencies are simply caused by poor habits. Taking some time to be aware of your posture and incorporating some of these small changes in your daily habits can net great results!