We often hear that good posture is essential for good health. Poor posture is usually formed as a result of bad habits that have been carried over years in adults. Bad posture can affect many ailments of the body and can also cause pain. In this blog we will help you learn how to Correct your Posture and in return Relieve Pain. If you have specific concerns or questions about your posture, you can contact our office.
Why is good posture important?
Good posture helps us stand, walk, sit and lie down in positions that place the least amount of strain on supporting muscles and ligaments – usually during weight-bearing activities.
Good posture helps us keep bones and joints in the correct alignment so that our muscles are used correctly. It also helps decrease the abnormal wear on joint surfaces that could result in degenerative arthritis and joint pain.
Good posture reduces on the ligaments and holds the joints together more easily – this helps minimize the likelihood of injury. Posture allows the muscles to work more efficiently, allowing the body to use less energy which prevents muscle fatigue. Good posture helps prevent muscle strain, overuse disorders and even back and muscular pain.
What triggers poor posture?
Several factors contribute to poor posture, some of the most common include stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles and high heeled shoes.
Other factors such as decreased flexibility, poor or stressful work environment, incorrect working posture (sitting slumped in a chair) and unhealthy sitting and standing habits can also play a role in bad posture.
How should you sit properly?
- Avoid sitting in the same position for long periods of time – get up & stretch!
- Keep your feet on the floor or on a footrest
- Your knees should be at or below the level of your hips
- Don’t cross your legs – your ankles should be in front of your knees
- Keep a small gap between the back of your knees and the front of your seat
- Adjust the back and headrest of your chair to support your low and mid back support
- Relax your shoulders and keep your forearms parallel to the ground
How do you stand properly?
- Keep your knees slightly bent & feet shoulder width apart
- Bear your weight primarily on the balls of your feet
- Let your arms hang naturally down the sides of the body
- Stand straight and tall with your shoulders pulled backward
- Tuck in your Stomach
- Keep your head level – do not push your head forward, backward or to the side
- Shift your weight from your toes to your heels or one foot in front of another if you are standing for a long time
What is the proper way to sleep?
Find the mattress that feel right for you – a firm mattress is recommended but some a softer mattress actually reduces their back pain – comfort is most important.
- Sleep with a pillow – special pillows are even available to help with posture issues
- Avoid sleeping on your stomach
- If you sleep on your side – place a pillow between your legs
- If you sleep on your back, keep a pillow under your legs
We can also assist you with proper posture, including recommending an exercise program to help strengthen your core postural muscles, help you chose proper posture during activities which can also help reduce your risk of injury. If you are interested in making an appointment please contact our office to see one of our chiropractors or physical therapists that can help you with an analysis of your spine and posture and give you a treatment plan of how to help improve your posture.