Plus, proper posture can help prevent
other health issues. “Sixty percent
of people who are visiting their primary
healthcare practitioner for musculo–
skeletal pain complain of neck pain,”
says Dr. Larry Ohlhauser, an Edmonton
physician and author of The Healthy
CEO. “A major factor in the root cause
of this pain stems from poor posture.”
Good posture, on the other hand,
lets you breathe naturally and efficiently.
People who sit up straight tend to look
alert because correct breathing allows
the maximum amount of oxygen to
reach the brain.
Proper posture means respecting the
natural curves in your spine: the slight
forward curve at the base of your neck,
the slight backward curve between your
shoulders and the forward curve in your
lower back. These curves help your
back absorb the force of gravity and the
weight of your body. Any distortion in
these curves places strain on your vertebrae
and the muscles that support them.
The long-term effects of poor posture
include degeneration of the joints
in your spine, and lengthening or shortening
of the ligaments and muscles in
your back. This can lead to musculoskeletal
problems including stiffness,
poor flexibility and back pain.
A stooped or hunched posture can
also put pressure on your internal
organs, interfering with their efficiency
and function. Your digestive system
and lungs are particularly affected.
When your chest wall is scrunched up,
you can take only shallow breaths.
Here are some simple tips for maintaining
the right posture.
5 THINGS TO AVOID
1 Don’t slouch. Sit and stand straight
with your ears, shoulders and hips in
one vertical line. If you sit slouched, the
pressure on your spine is up to 150
percent greater than when standing.
2 Don’t overcompensate. Holding your back too straight puts the spine under almost
as much pressure as when it’s too arched.
3 Don’t make poor posture a habit. Over
time, the muscles and ligaments in your
back begin to lengthen or shorten to adapt
to your poor posture, making it feel natural.
4 Avoid sleeping on your front with
your neck twisted to one side. Both your
mattress and pillow should be supportive.
5 Don’t twist your body when getting
into or out of your car. When getting
in, sit sideways on a seat, then turn your
whole body around. When getting out, turn
your body toward the door, then put both
your feet on the ground and stand up. |
5 KEY TO-DOS
1 Check your posture. Take a look at
yourself whenever you pass a mirror. Assess
your posture regularly, both sitting and standing;
it’s easy to pick up bad habits without
noticing (see “Two Instant Fixes” below).
2 Change your position regularly.
If you have to stay in one position for an
extended period of time, try to take a break
every 20 minutes, and do some shrugs, neck
stretches, shoulder rolls, and arm and back
stretches to loosen up your spine.
3 Avoid wearing high heels for
extended periods. They accentuate the
curve of your back and tilt your pelvis forward,
which can contribute to knee and
back problems.
4 Carry objects with care. When using a
backpack, use both shoulder straps. If carrying
a heavy bag, alternate the arm you use. (For
advice on body-friendly bags, see page 42.)
5 Adjust your car seat to an upright or
slightly reclining position, as this stops you
from slouching and reduces the effects of
the car’s vibration on your spine.
Two instant fixes you can try now
Ohlhauser offers two quick
ways to evaluate—and
improve—your posture:
pick a wall, any wall
Stand with your back to a
wall, and with feet six inches
(15 cm) away. Lean back so
that your buttocks and
shoulders touch the wall.
Move your head back until
it also touches. This is good
posture. If your chin moves up
as your head moves back, you
have poor posture. If so, do
this move three times a day,
holding the correct position
for 30 seconds. This will help
retrain your back muscles.
rearview test Sit in the
driver’s seat, and move your
head back to touch the headrest.
Expand your chest and
move shoulders back. Now try
to look in the rearview mirror.
You will likely find that the
mirrow is too low for you, and
you’ll have to adjust it. Keep it
in that position, and next time
you get into the car, you’ll be
reminded to maintain that
proper neck alignment.
Try this DVD “Standing
Tall,” part of the two-DVD
set Strong & Healthy Back
from Stott Pilates, uses
simple and slow moves
to help you train yourself
to maintain proper body
position, lengthen your
spine, widen your shoulders
and engage your abdominal muscles. The exercises
provide a great warm-up routine and
encourage proper form for other exercises.
(stottpilates.com, $24) |
