YOUR POSTURE
Like a fingerprint, we all have our own correct posture based on the curves of our spine. But did you know that our own unique posture is not just about standing correctly? It also includes how you move, sit, bend, flex, sleep, and everything in between!
WHAT IS POSTURE? Posture is the position of your body that forms in response to gravity. This is often unconscious, which can lead to an undesirable posture position. |
WHY IS IT IMPORTANT TO HAVE GOOD POSTURE?
It is important to have good posture as it helps regulate the normal functioning of your nervous system, improves bodily functions from breathing and digestion to hormone production, and it strengthens your immune system. By having good posture, you allow your body the optimal distribution of energy and everything is aligned; from your bones, muscles, through to your vital organs. This helps your musculoskeletal system to function properly and in protecting your body against injury and deterioration.
In fact, without good posture, you cannot be physically fit. When you think of it that way, correcting your posture is an easy and smart way to gain many health benefits.
BENEFITS OF HAVING GOOD POSTURE:
In addition to the health benefits, having a good posture can also help with your self-esteem and confidence.
It is important to have good posture as it helps regulate the normal functioning of your nervous system, improves bodily functions from breathing and digestion to hormone production, and it strengthens your immune system. By having good posture, you allow your body the optimal distribution of energy and everything is aligned; from your bones, muscles, through to your vital organs. This helps your musculoskeletal system to function properly and in protecting your body against injury and deterioration.
In fact, without good posture, you cannot be physically fit. When you think of it that way, correcting your posture is an easy and smart way to gain many health benefits.
BENEFITS OF HAVING GOOD POSTURE:
- Maintains correct alignment of your bones and joints, which ensures your muscles are being used correctly.
- It reduces abnormal wearing of joint surfaces.
- It reduces ligament stress of the joints holding the spine in place.
- Helps prevent the spine from staying in abnormal positions.
- Results in the muscles being used efficiently, which uses less energy. In turn, this prevents fatigue as less energy is used up.
- Naturally, if all of the above occur, backache and muscular pain can be prevented.
- Contributes to a good appearance.
In addition to the health benefits, having a good posture can also help with your self-esteem and confidence.
Your posture also effects movement in your ribs, which controls how much air you get into your lungs. When you hunch over, you’re limiting your breathing which becomes shallow. As a result, you may feel ‘on edge’, anxious or stressed.
One symptom you may be familiar with is back or neck pain. Poor posture or slouching can increase pressure on the discs of your spine, which eventually leads to back pain. By continuously leaning your head forward, the weight of your head provides stress on the vertebra of the lower neck. This can eventually lead to neck pain.
LONG-TERM EFFECTS OF POOR POSTURE
Experiencing poor posture long-term or during a lifetime can start a progression of symptoms.
Other bodily systems may be affected:
Long-term effects of poor posture and limited mobility as a result, also increases your risk of developing degenerative osteoarthritis in later years.
TIPS ON IMPROVING YOUR POSTURE
One symptom you may be familiar with is back or neck pain. Poor posture or slouching can increase pressure on the discs of your spine, which eventually leads to back pain. By continuously leaning your head forward, the weight of your head provides stress on the vertebra of the lower neck. This can eventually lead to neck pain.
LONG-TERM EFFECTS OF POOR POSTURE
Experiencing poor posture long-term or during a lifetime can start a progression of symptoms.
- One symptom you might commonly associate with poor posture are tight, achy muscles in the neck, back, arms and legs.
Did you know: More than 80% of neck and back problems due to years of poor posture, have been found to be the underlying cause of tight or achy muscles? - You might feel tired or be burdened by fatigue.
- Your muscles are required to work ‘overtime’ to support your poor posture. This can waste energy, which can impact the way you feel, or it may impact on your ability to work efficiently or move properly.
Other bodily systems may be affected:
- Digestion
- Elimination
- Breathing
- Joints
- Ligaments
Long-term effects of poor posture and limited mobility as a result, also increases your risk of developing degenerative osteoarthritis in later years.
TIPS ON IMPROVING YOUR POSTURE
When standing:
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When seated:
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When sleeping:
When lifting:
- When sleeping on your side; make sure you use a pillow that supports your head, leaving your head level with your spine
- When sleeping on your back; rather than laying your head on a thick pillow, use a small pillow under your neck. To decide on the best pillow speak to your myotherapist when you come in for your visit.
- Do not sleep on your stomach
When lifting:
- Avoid lifting with your back and use your legs instead. This prevents injury to your lower back.
- Bend your knees or squat down close to the object. Once you have hold of the object, slowly lift it by straightening your legs as you stand up.
- Always carry the object close to your body.
Focusing on other tasks such as work can take your attention away from your posture or you may not realise how uncomfortable you actually are. It’s during times like these where it is easy to slouch or hunch. Get in the habit of regularly monitoring your body and move into another position if you feel tense.
Keep practising! Initially, you may need to continually monitor and correct your posture. But after some time, it will feel comfortable and you will have correct posture without even thinking about it. Don’t forget, stretching and core-strengthening exercises can help correct your posture also. |

WANT A LONG LIFE OF GOOD POSTURE?
OTHER TIPS TO AVOID POOR POSTURE INCLUDE:
'BUT WHEN I CORRECT MY POSTURE, IT FEELS UNCOMFORTABLE OR UNNATURAL'
Typically, we have years of practice standing and/or sitting in the incorrect posture. This means over time, our joints and muscles gradually tighten up to accommodate these bad habits. So when you try to modify your posture to the correct position for you, it feels difficult or unnatural. Eventually with time and practice, your joints and muscles will readjust to the correct posture and it will come naturally to you.
WHERE CAN I GET HELP?
Visit your myotherapist who will be able to provide you with further support and advice.
- Do not ignore injuries from falls or bumps
- Sometimes pain can occur later in life due to growth abnormalities from injuries you’ve experienced in your youth.
- Try to maintain a healthy weight
- When we carry excess weight, particularly around the middle, this can weaken our stomach muscles and pull on our backs.
- Exercise regularly
This will help tone your muscles and keep you flexible, which will end up
supporting a good posture. - Invest in a good bed
Find a mattress that is firm enough to support your spine, particularly when laying on your side. - Get your eyes examined
This may sound unusual, but a vision problem can cause eyestrain and even affect the way you carry yourself. - Be aware of your work surroundings
Check that your chair is not too high or too low for your desk. - Wallets/Handkerchief
Remove them when seated as it will cause you lower back pain and affect the balance of your body, spine and pelvis.
OTHER TIPS TO AVOID POOR POSTURE INCLUDE:
- Avoid sitting in low or soft chairs.
- Invest in back supports to use when seated at home, work or when driving the car. This will support your lower back.
- Make sure you are using a pillow that supports your neck.
- When lifting heavy weights, make sure you use your thigh muscles and keep your back straight.
- Start thinking about switching to ergonomic chairs at work, or any place where you are required to sit for long periods at a time.
'BUT WHEN I CORRECT MY POSTURE, IT FEELS UNCOMFORTABLE OR UNNATURAL'
Typically, we have years of practice standing and/or sitting in the incorrect posture. This means over time, our joints and muscles gradually tighten up to accommodate these bad habits. So when you try to modify your posture to the correct position for you, it feels difficult or unnatural. Eventually with time and practice, your joints and muscles will readjust to the correct posture and it will come naturally to you.
WHERE CAN I GET HELP?
Visit your myotherapist who will be able to provide you with further support and advice.