When discussing the body, health, yoga, personal training and so on, the term ‘good posture’ is used regularly. Many people believe that having a good posture means sitting up straight as an arrow or pushing your chest out. Whilst slouching is not good for the body, the opposite end of the spectrum with chest puffed out and shoulders pulled back is not great either.

Causes of poor posture

Common causes of poor posture include slouching whilst sitting. This can occur when absorbed in a movie, whilst working or just unaware of the body’s placement. It is not a natural body position and not how very young children sit. Observing the way a child plays is a great indicator of the freedom of movement and a lesson in good posture. We learn incorrect posture by watching others and adopting poor postural habits over time. Phone usage will be discussed in the very near future. The tilting of the head when speaking on the phone, or peering at the screen as you message, read, scroll and perform a multitude of functions every single day. This places undue stress on the spine. Sleeping position or an bed that is not right for you can result in a sleeping position which contributes to poor posture in waking hours. Being stressed emotionally causes the body to contract and hold itself in a position which does not allow for a great range of motion. The body gets used to a certain position and then supportive muscles find it harder to maintain an upright position. Suffering from whiplash or injury can cause many symptoms which may take days or even weeks to surface. Patients can experience neck pain and stiffness, headache and pain or muscles spasms in arms and shoulders. It is difficult to maintain good posture whilst suffering these symptoms. Carrying a heavy bag can strain the back. Often a heavy bag is carried on one shoulder which can lead to a postural imbalance known as drop shoulder. A forward head posture and rounded shoulders can also result from poorly fitted backpacks.
Advancing age and additional weight affects posture greatly. As you age the body begins to hunch which makes it difficult to maintain good posture. It also contributes to issues such as poor balance, falls and breathing issues (don’t get me started on that topic..). Carrying extra weight around the middle of the body forces the pelvis forward placing strain on the lower back. Outlined above are some common causes of poor posture. There are other causes of poor posture which are not so straight forward, such as hereditary disease, nervous system disorders, muscular problems and psychological problems, to name a few. Interestingly poor self-esteem causes poor posture and poor posture cause poor self-esteem. Body position changes mood and behaviour.

How and why should we improve posture

Slouching puts tremendous pressure on the body over time. Chronic neck and back pain later in life is often an accumulation of incorrect posture building up over time. If the body is not in the position nature intended then the bones are not correctly aligned, which in turn means muscles, joints and ligaments take undue strain.

Complications of poor posture include spinal dysfunction, back pain, neck pain, joint degeneration, rounded shoulders and weak abdominal function. Over time the little micro-injuries accumulate. The good news is that by taking steps to improve your posture in day-to-day living and incorporating regular exercise and stretching into your life, you can avoid a great deal of discomfort and restriction in later life. Good posture support good health and can alleviate pain and reduce the likelihood of injury. In addition to this, correct posture can boost mood and productivity. As well as this, it helps you recruit the correct movement in daily life and exercise plus enable you to use muscles more efficiently.

If concerned about posture, it is worth visiting a professional who can work to assist areas of concern over time.

A normal spine has an S-shaped curve when viewed from the side. It is the curves of the body that work like a coiled spring providing shock absorption, balance maintenance and facilitate the full range of motion. These curves, allow and promote even distribution of weight too.

The three curves are shaped and named as follows:

• Cervical curve - inward curve at the area of the neck
• Thoracic curve – backwards at the upper back region
• Lumbar curve – inward curve at the lower back section

From a side view the spine should form a smooth S-shape.

If you look in a mirror, the centre of the head should be placed so that a line passes through the centre of it and through the top point of the shoulder, through the middle of the hip joint and ankle. The line should pass just behind the knee joint.

This body position allows the weight to be balanced over the spine and lower leg joints requiring little muscular effort. This position also distributes pressure evenly on the discs of the back avoiding excess strain.

The chin should be parallel to the floor whether sitting or standing with body weight distributed evenly through both feet. When sitting it is important to keep shoulders, hips and knees at even heights. If you can also place knees and feet forward this will help you in the quest of optimal positioning.

It is worth taking small steps and perhaps setting your phone to beep once every half an hour, even initially. The constant reminder is a chance to recheck your position and scan the body to check if you are in a good position. One thing I have noticed that really helps me to keep my pelvis in a good position when sitting for extended periods of time, is to raise both my feet on two yoga blocks. This means my feet are placed correctly for me, allowing my pelvis to be placed in the right position, facilitating a lengthening through my sides, encouraging me to lift up and out from my hips. I find I can concentrate for longer and breathe more freely which helps my creativity no end.