The Importance of Posture

By Catherine Rose

Posture can be defined as the way we carry and position our body throughout our daily physical activities. When our bodies have good posture it is less stressful on our joints and muscles, so it is important to be aware of how you are standing or sitting as you perform your daily activities – particularly if you spend a lot of the day in one position, such as sitting at a desk. If you have had bad posture for a long time (and most of us do) it will feel very strange and alien at first when you try to correct it, as the body wants to keep doing what it is used to. However, if you persevere, coupling this with regular exercise to strengthen muscle tone, eventually muscle memory will kick in and you will find that your posture has improved without you having to constantly think about it. For a good seated posture your knees should be slightly lower than your hips, so you need to position your chair height accordingly. If you work at a computer, ensure that the screen is at a comfortable eye level and you are not having to hunch forward or bend your neck. Sit with your feet flat on the floor facing forwards, a hip width apart, and straighten your back so that your tail bone ‘sticks out’ rather than your back being rounded. Your spine should form a gentle ‘S’ curve. Finally, make a conscious effort to lower your shoulders, slightly pushing your shoulder blades back and down at the same time. You may need to do this more than once as we all tend to naturally carry our shoulders in a raised, rounded position, which over time can lead to muscle tightness, tension headaches and back or neck pain. Are you a fan of stilettos? If so, you may want to limit their wear as high heels push the spine forward, over-arching the back. They also put pressure on your knees and the balls of your feet, which can cause joint problems later. Save the shoes for special occasions rather than wearing them every day. Exercise and core stability are important when maintaining good posture, as muscles weaken and muscle fibres shorten without regular movement and exercise,. Stretching exercises two or three times a week will help relieve tension, increase circulation and maintain

muscle condition. Yoga and Pilates are two forms of exercise that are excellent for improving tone, flexibility and posture. There are classes available for all levels and online tutorials. Ergonomic furniture and aids can also help with best posture; for example, by using a lumbar support cushion in your office chair or in the car. Always ensure that your furniture supports you adequately. A squashy chair that is too low and difficult to get out of may not be ideal. Likewise, your mattress should also support your back properly when you sleep. To check this, notice if your spine is straight when you lie on your side. If not, it may be time to change your mattress. Your pillow should also cradle your neck so that it is in alignment with the spine. Bad posture not only physically impacts on our body; it has also been proven to have a detrimental psychological effect, even leading to an increased risk of depression. Charles Darwin first scientifically proved the link between movement and emotion in his studies of humans and animals. Try this experiment. Stand in front of a full-length mirror and note how you are carrying yourself. If you are feeling stressed, tired or sad, it is likely that this will be reflected in your posture; for example, your head may be drooping, your shoulders hunched, your weight unevenly distributed and your back rounded. Now close your eyes and evenly distribute your weight, straighten your legs (keeping knees soft) and then gently lengthen your spine and neck as much as you are able, vertebra by vertebra, tucking in the pelvis. Push your shoulders back and down then slightly lower your chin. If you can, smile. Now open your eyes. Not only will you be standing taller and straighter but you will almost certainly look and feel better too. Always consult your GP if you have any concerns.

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