Improving your Posture

Holding your body in different positions throughout the day can impact how you feel, both physically and mentally.  Having poor posture can lead to a variety of issues, which can lead to chronic pain or long-term discomfort, caused by the wearing down of joints and muscles, or skeletal misalignment.

Whether we are working, studying, transiting, recovering from an injury, or just performing daily tasks, our bodies can often becomes tuck in uncomfortable positions for long periods of time. Improving your posture throughout the day can help you optimize your comfortability, flexibility, and muscular strength, and minimize pain, discomfort, and tension.  

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What is posture?

Posture is how you hold your body in an upright position.  Ideally, having good posture while in dynamic and static positions will allow your weight to be evenly distributed throughout your body, while keeping your spine in a healthily curved position.  This will provide your joints and muscles with appropriate amounts of support.

How can I tell if my posture needs correcting?

Some symptoms of poor posture include:

• Headaches
• Neck, shoulder, or back pain
• Soreness in the arms and wrists
• Muscle weakness or fatigue
• A decrease in mobility or flexibility
• Indigestion
• An increased difficulty in breathing

These symptoms can arise if you engage in positions such as slouching, leaning forward or to one side for long periods of time, carrying heavy items using only one side of the body, or sitting without your feet touching the floor for long durations.  Not only can poor posture cause soreness, weakness, and pain, it can also increase the risk of injuries and sprains, which can cause more serious problems in the future.

What does good posture look like?

Having good posture requires the spine to be in an uncurved, natural position, the shoulders and hips to be even on both sides, the neck to be straight, and the chin to be pointing at the floor.  This body positioning ensures equal weight distribution, which can alleviate stress on joints and muscles, and allow the skeletal system to operate optimally.  

‍Sitting

A lot of us spend extended periods of time sitting down, whether it's watching TV or working at a desk. In these scenarios, practicing proper body mechanics is crucial. Sitting with good posture can help protect your spine from stress and fatigue.  Keep your back straight and your shoulders relaxed; don't let your back curve inward.

• Keep your feet flat on the ground to evenly distribute your weight
• Stand up, shift your positioning, or stretch regularly so that you are not in the same posture for too long
• Avoid slumping or leaning to one side
• If you're using a computer, ensure the screen is at eye level
• Choose a chair that provides good support for your lower back

Standing

Many people stand for extended periods on a daily basis, whether it is at work or at home. When you stand for an extended period of time, the strain on the body—particularly the back—can be significant if proper body mechanics aren't observed. This can become exceptionally apparent when tasks such as lifting, sitting, and bending are added. Standing with correct posture can help reduce the risk of back strain or injury.  

• Stand with your feet shoulder-width apart, positioning one foot slightly ahead of the other, while ensuring both feet are flat on the ground
• Keep your knees slightly bent while standing and avoid locking them
• Shift your stance occasionally to relieve pressure on your spine and improve blood circulation; try not to stand in one position for extended periods
• Maintain a straight back with your shoulders relaxed and lowered

How can I effectively correct my posture?

1. Change your habits - One of the easiest ways to correct your posture is to move around. It can be difficult to remember to keep your body in a certain position while you are at work, school, or home, so moving around as much as possible can help your body naturally reposition into a more healthy posture.  Instead of powering through that essay, email, or movie, take a break and take a quick walk around the room before resuming your activities.

2. Change the environment - An ergonomic workstation or living space can greatly impact your posture.  Instead of looking down at your phone or monitor, raise it up so that it is at your eye level.  Readjust your chair so that your feet comfortably touch the floor, or invest in a footrest.  
   

3. Practice the posture drill - The posture drill is a simple and effective way to reset your body position.  Start by standing with your back against a wall.  Try to touch your heels, buttocks, upper back and head to the wall at the same time, and hold this position for a few moments. Keep your chin slightly tucked; be sure not to tilt your head upwards. Finally, step away from the wall as you hold this position through your spine, from head to toe.

4. Seek help from a professional - If the aches and pains associated with poor posture become too overwhelming, make an appointment with a professional.  Chiropractic care, physiotherapy, and registered massage therapy treatments can help with pain relief, realignment, and stretching, while kinesiology treatments can help you strengthen your body to maintain the proper body positioning that can alleviate symptoms of poor posture.

Book an appointment with Evolve Therapeutic to learn how you can correct your posture and get on the road to healthier living!

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