"Sit straight, don't slouch, and walk tall," are good words of advice that we have all likely heard at some point in our life from a teacher, parent, or coach. While the advice may not have been appreciated in our youth, as we become adults we realize just how important good posture is to our overall health and well-being.
Unfortunately, poor postural habits are easy to form, while good posture requires a conscious effort. It is easy to slip into the daily grind of long commutes, long hours at the computer, and overloaded briefcases. The results are headaches, fatigue, tension, and back, neck and shoulder pain, to name a few. Worse, we usually don't realize that our symptoms could be related to chronic poor posture. Chiropractors warn that many unwanted symptoms are often related to poor posture, which can intensify with time if not corrected. The good news is that with a little bit of help you can reverse your poor postural habits and feel better.
Chiropractors recommend looking at your own posture (front and side views) in a mirror. Even better, look through past photos of yourself-photos taken while you weren't likely thinking about your posture. How do you look? Is your back slouched? Are your shoulders falling forward? These are potential signs of chronic poor posture.
How do you correct poor posture? First, you need to know what good posture looks like. Next, you should practice correct posture in front of a mirror and try to remember how that posture feels to your body. Finally, you will need to make a conscious effort to use that correct posture in your daily activities.
Standing
Correct posture is straight yet relaxed. Stand tall and lengthen your spine comfortably. Do not become rigid or try to flatten your back. Relax your shoulders downward and keep them from rolling forward. From a side view, hypothetically you should be able to draw a line from your ear, through your shoulder, hip, and knee, down to your ankle bone.
Sitting
Correct posture while sitting at your office desk begins with selecting or adjusting a chair to your specific body size. You should be able to put your feet flat on the floor and rest your back naturally (the spine has natural curvatures) against the back of the chair. Your elbows should be level with the height of the desk without slumping forward or leaning backward. Sliding forward on the edge of the chair and slumping forward over the desk or keyboard are poor sitting habits. Further, cradling a phone between the ear and shoulder is also a poor posture practice, which can result in pain and tension and should be avoided.
Practice sitting at your desk with your feet flat on the floor, back naturally against the chair or lumbar support (make sure any lumbar support is adjusted to your height), with your shoulders back and down. Remember to take regular breaks from sitting to walk and stretch before returning to your desk.
Sleeping
Sleep is a natural way to rest and rejuvenate; yet, poor sleeping posture can also contribute to daily aches and pains. Try sleeping in a position that supports the natural curvatures of the spine. Sleeping on your back with a pillow beneath your knees or sleeping on your side with your knees slightly bent (use a thin pillow between your knees if necessary) are preferred positions. Try to avoid sleeping on your stomach. Use a pillow that keeps your head in natural alignment with your spine. Oversized pillows are tempting but can push your head and neck out of alignment. Also, be sure the pillow is under your head and neck only, not under your shoulders.
If you continue to experience pain, headaches, and tension after correcting your posture, or if you are not sure how to correct your postural habits, consult with a chiropractor. A chiropractor will evaluate your body alignment, symmetry, range of motion, and mobility. A chiropractor can create a chiropractic plan of action to reduce or eliminate your pain and improve your overall health and quality of life. The bottom line-practice good posture daily and you will feel better and get your spine checked regularly to prevent unnecessary wear and tear.
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