Posture refers to the way an individual sits or stands and the impact it has on their spine, hips, shoulder, and legs. The importance of good posture is well known, but it is solemnly put into practice. Having bad posture can lead to a host of problems, such as back pain, shoulder ache, improper blood circulation, and increased stress on the spine. In the long run, these problems have the probability of becoming chronic. But, as this article explores, there are various ways individuals can start practicing good posture today!

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Ways to Improve Posture

In this section, we’ll explore how to practice good posture during various common activities:

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• Sitting/Working: When sitting on the chair for prolonged periods of time, it’s common for individuals to slouch - i.e., lean forwards. However, the correct way to sit is with your back straight, shoulders in line with your hips, and your buttocks in contact with the back of the chair. While this can be hard to maintain at the start, over time, you’re bound to develop a habit and keep your spine healthy and strong. If you’re finding it difficult to sit straight for prolonged periods, invest in an ergonomic chair that provides the necessary lumbar support needed to help you maintain a healthy posture with minimum effort.

• Sleeping: While soft mattresses are comfortable, they provide inadequate support to your spine while sleeping. Hence, it’s better to buy a firm mattress, as reported by the Sleep Foundation. While there is no right or wrong position to sleep in, the key is to keep your body level - i.e., your neck should not be placed higher with the use of a pillow. This can cause neck and back pain in the long run.

• Standing: Standing straight has to be one of the simplest activities to do, right? In reality, slouching while standing is more common than people think. But, it can be fixed quickly by keeping your head in line with your body, your shoulders wide, and your feet shoulder-width apart. Don’t force your spine to be straight. Rather, maintain it at its natural curvature. Similar to sitting, this will take some practice, however, in time, it will become second nature. Here is a great resource by HowTallHeight that explores the benefits of good standing posture in detail.

• Walking: If you live in a pedestrian-friendly area, you may enjoy daily walks. When walking, it is important to maintain a proper posture by keeping the head up, the shoulders relaxed and not hunched, and the back straight but not rigidly upright. Additionally, the arms should swing naturally and the feet should point straight ahead, with the heel striking the ground first followed by the ball of the foot.

• Exercise: Whether it be push-ups, squats, lunges, or any other exercise when starting out, take the time to learn its correct posture rather than straining your bones and muscles the wrong way. For instance, during deadlifts, do not try to use your lower back to lift the entire weight. Rather, divide the pressure between your knees and back in one smooth motion.

• Visiting a Chiropractor: Chiropractic care can be beneficial for improving your posture by realigning the spine. A chiropractor will assess your musculoskeletal system and apply specific manipulations to help relax tight muscles, thereby allowing you to stay in a better postural alignment. If your current insurance doesn’t cover chiropractic visits, explore alternate policies. Even if you’re a freelancer, you can find health insurance through the Freelancers Union or ACA.

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Benefits of Good Posture

Now that we’ve discussed the various ways of practicing good posture, let’s explore the benefits it provides:

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• Low Risk of Injuries: The number one benefit of having good posture is that it reduces the risk of injuries, most commonly neck, back, and shoulder aches which are prominent drawbacks of living a sedentary lifestyle. Additionally, in the long run, it reduces the chances of developing severe back pain, which currently affects 16 million people in the United States, as reported by Georgetown University.

• Better Breathing: A lesser-known drawback of slouching is that it affects the way we breathe. Bending forward pushes our head into an unnatural position and creates strain on our shoulders which passes on to the chest wall, creating a minor yet noticeable impact on our breathing rhythm. While this is not a serious cause for concern, maintaining a good posture will help overcome this drawback.

• Fewer Headaches: Slouching also increases the pressure on the muscles at the back of the head, leading to headaches. Additionally, as the eyes are closer to the screen, the blue light emitted from it leads to eye strain as well. Sitting straight not only eliminates neck pain but also helps to maintain a good distance from the computer screen.

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As you've learned from this article, developing a good posture is a simple and achievable task. Learning to exercise and walk properly will be a great start, followed by investing in ergonomic furniture and exercising.

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