The Effects of Good Posture

It is often said that good posture is a crucial part of our overall health and well-being. The poor posture we see evident in many adults is the consequence of years of bad habits. Unfortunately, not many people seem to truly understand the importance of good posture and why it is necessary.

How do we define posture?
How we position our bodies while we lie down, stand, and sit is what we call posture. Healthy posture is the proper balance between muscle tension and gravity, in respect to our body's alignment. How do we control our bodies? Through posture and the use of our muscles, we're able to negotiate through space.

Posture isn't something about which we are generally aware. Our muscles work in tandem with our unconscious impulses. Good posture relies upon various muscle groups, especially the large muscles of the back and the hamstrings. Although ligaments assist in holding the body together, they cannot do it alone. The muscles must help and give the body its structural strength. Postural muscles help the body as it maintains balance and its position in space.

Why is good posture essential?
It is best to reduce any extraneous stress we inflict upon the body, its muscles and its ligaments. The best way to do this is to uphold good posture.

Good posture assists the body as it calls upon the muscles to support its natural movements. The joints, thereby are less likely to rub and abrade against one another — something that can cause great pain and sometimes degenerative arthritis. Similarly, general pressure on the spinal joints can be ameliorated in this way, leading to fewer injuries. General muscle strain and back pain can also be avoided this way, as your body works far more efficiently when it assumes good posture, bypassing fatigue and overuse issues.

In order to maintain good posture, your muscles must be satisfactorily flexible and strong. You must also demonstrate normal motion in the joints of the spine and all throughout the body, as well as capable postural muscles that are stable on both sides of the spine. Also, you must be conscious of your postural tendencies both at home and at work, and, if necessary, put in the effort to correct them.

The setbacks inherent in bad posture:
Poor posture hand tax postural muscles unduly, just as particular positions can relax them when held for a long time. You can observe this outcome in individuals whose jobs require excessive bending at the waist. In this situation, the postural muscles are vulnerable to debilitating injury.

Poor posture is most commonly attributed to stress, obesity, pregnancy, abnormally stiff muscles, and wearing high heels. Sometimes low flexibility, poor working conditions and/or working posture, and sitting habits can result in poor posture.

The best way to sit:

• If you can, keep your feet planted on the floor. If not, find something to rest them on.
  
• Avoid leg crossing, and position your ankles ahead of your knees.
  
• Ensure at least some space between the pit of your knees and your seat.
  
• Always take care to keep your knees at or below hip level.
  
• Your back should be braced evenly against your chair, lower and middle. Try using a pillow or pad to this end.
  
• With your forearms parallel with the floor, allow your shoulders to relax.
  
• Shift positions now and then.
  
  

Ideal standing posture:

• Your weight should rest firmly on the balls of your feet, for the most part.
  
• Your knees should keep a gentle bend.
  
• At shoulder width apart, your feet should be planted firmly.
  
• Your arms should be at your sides, hanging effortlessly.
  
• You should stand straight and tall, your shoulders held back.
  
• Your stomach should be tucked in.
  
• Your head should keep a position of delicate balance, centered, with the earlobes in line with the shoulders. This keeps your muscles from unnecessarily supporting the weight of your head.
  
• If you find yourself standing for a great deal of time, be aware that you should shift your weight back and forth between heel and toe, as well as between your left and right feet.
  
  

The right way to lie down:

• Make sure you are using the right mattress for you. While firm mattresses are usually recommended, you may find that your back pain subsides with a softer mattress. Choose the one on which you feel most comfortable.
  
• Use the right pillow. Specific pillows exist that assist with postural issues that arise from not sleeping in the right position.
  
• Do not sleep on your stomach.
  
• If you have back pain, try to make sure you sleep on your side or on your back.
  
• Keep a pillow between your legs when sleeping on your side.
  
• Put a pillow under your knees if you sleep on your back.
  
  

Can I correct habitual bad posture?
Bad posture is not irreparable, though the longer you've gone without fixing the problem, the longer it will take to resolve, because your joints have adapted to compensate for and reinforce your postural problems. A certain mindfulness for your posture is key in improving it. Consistent attention and correction will ensure that your familiar, harmful posture be switched out for proper sitting, reclining, and standing habits.

Ask your chiropractor about proper posture, and what exercises and stretches you can to strengthen your body's ability to carry itself. These exercises can help lessen your risk for injury, as well, as your chiropractor will show you how to work out safely.