What is posture? One’s posture refers to the position one generally takes while sitting, standing, or lying down. These different positions change the distribution of one’s weight throughout the body, potentially resulting in permanent changes to the skeletal system. For instance, if one were to slouch very frequently, then their spine would eventually begin to curve, leaving that person stuck in a slouching position in their later years. That slouching position would then place excessive pressure on that person’s spine, weakening it and potentially causing chronic pain as a result. Thus, in order for one to help avoid such chronic pain later in life, one should practice good posture.

Ideally, one’s posture should minimize the amount of weight placed on the spine, serving instead to distribute weight evenly throughout the entire body. When standing, one should position their head on top of their body in alignment with their spine. It is important to avoid bending your neck excessively, as doing so can double, or even triple the amount of weight being exerted on the spine. For example, while the typical human head weighs about 10 pounds, when bent at a 15 degree angle, the amount of pressure placed on the spine increases to 27 to 30 pounds. At a 30 degree angle, the pressure increases to as high as 60 pounds. One should try to keep their neck as straight as possible, and should thus avoid spending too much time looking down at a phone or book. When standing, one’s shoulders should also be down, your back, knees, and hips should be in a neutral position, and one’s feet should be about shoulder width apart from each other. Similarly, when sitting, one’s shoulders and lower back should be touching the back of the chair, while their knees are bent at a right angle and both feet are touching the floor. The neck should be as straight as possible, as when standing. 

When lying down, one should avoid lying on their stomach, and should instead lie on their side or back. When sleeping, one should use at least one pillow, though two are ideal: one for the head, and one for the legs. Should you sleep on your side, it is best to place a pillow between your legs. Should you sleep on your back, you should place the pillow under your knees. Typically, it is best for one to sleep on a firm mattress, though some may get better results with a softer one.

Additionally, there are multiple exercises one can practice regularly to improve their posture. One exercise, called the shoulder blade squeeze, involves squeezing one’s shoulder blades together, by working to touch one’s elbows together behind their back. This position should be held for five seconds per rep, with 20 to 30 reps being practiced daily. Another exercise, called the neck stretch, involves pointing one’s chin towards their chest so as to create a double-chin. Once again, the position should be held for five seconds per rep, with 20 to 30 reps being practiced daily. Finally, there is the chest stretch, which is practiced by standing in the middle of a doorway, holding both ends of the frame, and leaning forward until you can feel a stretch. This position should be held for five seconds each rep, with 20 to 30 reps being practiced daily. Finally, one should strive to avoid remaining still for excessive periods of time, whether at work or at home. It is best to move every 30 minutes or so to prevent the stiffening of one’s muscles.

Finally, beware of the “text neck”! The term “text neck” was coined to describe spinal issues stemming from the poor posture associated with texting. Typically, when people use their phone, they keep their necks bent forward for long periods of time. This poor posture has caused many teenagers to experience spinal problems normally not encountered until their fifties. Effectively, poor posture can turn one’s body as frail as that of an elderly person. Thus, one should always strive to maintain the best posture possible, to ensure they have a strong and healthy body.

References:

Why Good Posture Matters. www.acatoday.org/content/posture-power-how-to-correct-your-body-alignment.

Staff, CSU External Relations. “Is Bad Posture Damaging Your Health?” SOURCE, 11 June 2018, source.colostate.edu/is-bad-posture-damaging-your-health/.

“The Power of Good Posture.” Rush University Medical Center, www.rush.edu/health-wellness/discover-health/power-good-posture.