Sting was asked by Yoga Journal about his plan for aging gracefully to which he responded, “I aim to have good posture, maintain my health, and set a good example for my kids.”
Having good posture was a key priority for him in graceful aging, and it was justified. Maintaining good posture not only aids in keeping a healthy back and preventing injuries, but it has also been proven to enhance one’s mood.
Posture 101: what good posture looks like
The spine’s natural shape resembles an elongated “S” with three curves: a forward bend at the neck, a backward bend in the upper back, and a final forward tilt in the lower back.
According to Laura Deon, MD, a specialist in physical medicine and rehabilitation at Rush University Medical Center, proper posture entails having your head in line with your spine, avoiding leaning forward, to the right, or to the left. Additionally, your shoulders should be backwards and downwards while your hips and knees should be in a neutral position and your feet shoulder-width apart, with your weight evenly distributed across your body.
Deon recommends envisioning an imperceptible cord that runs from the base of your spine and travels up to the crown of your head.
She advises to maintain a straight string that pulls you upward towards the sky, with aligned hips, shoulders and head, while also pulling in your abdomen and keeping your knees soft. It is important to look straight ahead, and avoid looking downwards.
Even while seated, the concept of proper posture remains relevant. According to Deon, this involves maintaining a straight back, keeping one’s shoulders pulled back, and ensuring that the back of the chair is in contact with one’s bottom. Further, one’s knees should be bent at a 90-degree angle, with both feet planted firmly on the ground.
The Long-term Health Consequences of Poor Posture
Bad posture can be comparable to an ailment. Despite the fact that your back will suffer the consequences, ultimately it impacts every facet of your well-being.
Poor posture can lead to spinal disc degeneration, as the uncomfortable positions people assume can cause wear and tear to the discs that act as cushions between vertebrae.
Sitting with a hunched posture in front of a computer can cause your spine to bend in an unnatural manner. Over time, this may cause a change in the natural shape of the discs in your spine, which could result in a dislocated or ruptured disc, often accompanied by severe back pain.
In addition to muscle strains and ligament sprains, a herniated disc can result from using incorrect lifting methods, which is a major contributor to occupational back pain.
Other dangers of poor posture include:
- Poor digestion – slouching puts excess pressure on your digestive organs
- Nerve construction – dislocated bones of the back press against the nerves, causing pain and numbness
- Subluxation – parts of your spine and back become misaligned, causing severe pain and even disability
- Blood vessel constriction – results from changes in spinal alignment and can lead to heart conditions
In this article, she presents sixteen arguments for why you should maintain good posture both while standing and sitting.
16 Incredible Benefits of Good Posture
1. Less stress on bones and joints.
Deon explains that when you align your spine correctly, your muscles are utilized in a way that lessens pressure on your bones and joints. As a result, this mitigates any irregular degradation that may eventually develop into osteoarthritis and persistent discomfort. The neck, shoulders, lower back, and hips are particularly susceptible to these issues.
Though it may feel uncomfortable in the beginning, continue to make the effort to correct your posture even if it takes a few weeks.
2. Strengthen crucial core muscles.
The muscles located in your back, hips, abdomen, and pelvic floor, which are also known as your core muscles, collaborate to secure your spine and establish a base for the mobility of your body.
Deon suggests that, in addition to Pilates and yoga, maintaining proper posture while standing and sitting is a highly effective method of strengthening your core. Despite its deceptive nature, it requires a considerable amount of effort.
3. Keep your neck and spine healthy for life.
Maintaining good posture on a regular basis keeps your spine from becoming stuck in an abnormal position.
“If your usual posture is to keep your head down and your shoulders rolled forward, that can actually change the way your spine grows,” Deon explains. “And after many years, it’s extremely hard to reverse — all the more reason to work on bad habits starting right now.”
4. Boost your mood and energy.
Studies that explore the correlation between posture and emotion reveal that adopting good posture can have a positive impact on your mood.
Our emotions and thoughts are influenced by our posture, and conversely, our posture is also influenced by our emotions and thoughts. Adopting a slouched posture tends to facilitate negative thinking, while assuming a strong and upright position while sitting or standing promotes positive and empowering thoughts. Furthermore, standing tall instead of hunching over not only allows you to occupy more physical space but also projects more energy towards others, thereby increasing your confidence levels.
5. A Healthier Back
This is something we’ve witnessed before. Keeping your spine properly aligned can alleviate pressure and strain on your joints, discs, and muscles. As a result, you’ll experience improved mobility and better blood flow. In addition, you’ll have a lower risk of your spinal column becoming misaligned, which can lead to painful nerve constriction.
6. Overall good health
By simply maintaining good posture, you can address a host of health issues. All it takes is maintaining a straight seated position, standing with your back erect, and using proper lifting techniques. This contributes to improved sleeping patterns, optimal digestive functionality, and proper functioning of the circulatory and central nervous systems.
Maintaining a good posture is crucial in improving overall health, enhancing quality of life, and minimizing the need for medical appointments.
7. You look and feel more confident when your back is upright
The claim that standing or sitting in an upright position can boost your confidence is not mere psychological nonsense, as per a study referenced by Science Daily. This study indicates that adopting an upright posture can genuinely enhance your mental confidence.
8. Respiratory efficiency
Having a hunched back results in a decrease in lung capacity and oxygen levels in your bloodstream, leading to underwhelming physical performance and potential problems such as lethargy and decreased energy.
Conversely, maintaining proper posture enables unrestricted breathing, which promotes effective metabolism and physical abilities.
9. Stronger back and core muscles
Maintaining good posture requires utilizing the muscles in your core, back, and chest to support an upright stance whether standing or sitting. By improving the health of your back and core muscles, your stability and balance are also enhanced, allowing you to move more effectively and achieve improved performance in both your professional and personal life.
10. Improved range of motion
Putting excessive strain on your flexor, extensor and oblique muscles results in decreased flexibility over time. This can eventually lead to difficulties with mobility, as well as sitting and standing positions. By practicing and improving your posture, you can counteract these effects.
11. Fewer headaches
It’s possible that the reason for the repetitive headaches is due to stress in the muscles located in the upper back and neck. Improving your posture can help alleviate this.
12. You’ll feel less fatigued
If your bones and joints are properly aligned, your muscles operate with greater efficiency. Consequently, maintaining good posture could considerably decrease energy wastage while improving your productivity.
13. Reduces wear and tear in the joints
If you have a slouching posture, it can increase the rate of damage in your knees and hip joints. Conversely, keeping a straight posture will prevent such discomfort and improve your joints’ performance in the long run.
14. Keeps you in good form
Most individuals would concur that maintaining proper posture not only gives you a better appearance but also prevents unappealing problems such as hunched shoulders.
15. Prevents injuries
Applying proper lifting methods can prevent muscle strains and the risk of bone dislocations.
16. You feel great
Standing tall and upright can have a transformative effect on one’s self-perception. A straight posture is associated with projecting self-assuredness and optimistic vibes which can benefit both the individual and those in their vicinity.
Common Posture Problems
There are several commonly observed posture problems, which include:
- Hunchback – An excessively curved back that results from sitting in a forward bending position for too long
- Anteriorly tilted pelvis – Your hips tilt forwards because of sitting for extended hours
- Overpronation – Your feet and ankles turn outwards from too much standing
- Forward head jut – The misalignment of head and shoulders that results from slouching
Four tips for better posture
- Stretch. Simple stretches can relieve muscle tension and help you realign your posture. Try the shoulder roll: Sit or stand comfortably. As you inhale, raise your shoulders to your ears. As you exhale, pull your shoulder blades down and together. Do this five or 10 times in a row, a few times a day.
- Don’t sit still. Sitting for long periods almost always leads to stiffness and slouching, Deon says, so she recommends getting up to move around every 20 to 30 minutes. If you need reminding, there are a number of smartphone apps that will nudge you to take periodic breaks.
- Keep your chin up, even when looking at your phone. Texting is the modern enemy of good posture, Deon says. “You never want to spend long periods of time with your head pushed forward — that’s a really good way to develop a long-term neck problem.” Tilting the head forward 30 degrees more than triples the amount of stress placed on your neck, which can result in muscle strain, pinched nerves or herniated disks. To avoid “text neck,” practice looking down at your phone with your eyes alone, not bending your neck.
- Talk to a pro. If you’re trying to reverse the effects of years of bad posture, a physiatrist or physical therapist can help. He or she will evaluate your posture and muscle strength and work with you on a program of exercises and stretching.
The Chiropractic Approach to Better Posture
By targeting your bones and joints through spinal alignment techniques, chiropractic care encourages improved posture. This approach also involves the implementation of stretching techniques, exercises, and posture guidance, all of which work towards restoring balance, stability, and range of motion to the affected areas.
