Posture

Health > Posture

Why maintain correct posture?

When maintaining correct posture, the joints, ligaments and muscles of the neck and back are positioned optimally so they are under minimal stress. Maintaining this position reduces the likelihood of back or neck injury, which is vital in today's society where spinal and postural pain are prevalent. Maintaining correct posture helps those suffering from neck or back pain, by reducing stress on injured structures, thereby speeding healing. Furthermore, this optimal spinal position enables your muscles to generate force more efficiently which improves performance in sporting or recreational activities.

Can I change my posture?

Many people have poor postural habits that have developed over a long period of time (figures 1 & 4). Due to these habits, joints gradually tighten up, restricting spinal movement and affecting posture. As a result, obtaining correct posture often feels difficult and unnatural. This can be changed with practice.

The more time you spend maintaining correct posture, the easier it becomes. This occurs for two main reasons. Firstly, your joints and muscles loosen up with maintaining this optimal spinal position so that there is less resistance from your body. Secondly, your muscle 'memory' improves over time, so that with enough practice, maintaining this position occurs more naturally.

It is important to remember that your ability to maintain correct posture won't develop over night. Every time you find yourself slouching, don't give up, just think of it as a time you can correct your position and do something productive, thereby gradually breaking bad habits.

What is correct posture?

As a general rule, correct posture (or optimal spinal alignment) can be achieved by ensuring there is a straight line from your ears, to your shoulders, to your hips. Think about maintaining a tall, long spine as though a piece of string is pulling your head toward the ceiling (figure 5).

Postural Taping can be an excellent method to encourage optimal posture and can help educate individuals as to how to maintain this position during general activity. The goal with postural taping is to keep tension off the tape at all times therefore ensuring good spinal alignment is being maintained. A Posture Support may also be used in a similar manner.

Here are some recommendations on how to achieve optimal spinal alignment in various positions:

Sitting

In sitting, it is important to have an ergonomic chair which offers firm support thereby allowing your body to maintain correct posture. Your bottom should be situated at the back of the chair and a lumbar support should be placed in the small of your back to assist with maintaining optimal spinal alignment. Your shoulders should be held back slightly and your chin should be tucked in a little (figure 2). The height of the chair should allow your hips and knees to be at right angles (it is important not to have your knees higher than the level of your hips as this may encourage slouching).

Office setup

When sitting at a computer desk, the goal is to organize your environment so you can easily maintain correct posture (figure 3). Provided you can touch type, your keyboard should be as close to you as possible, encouraging you to maintain this position. If you have to look at the keys, it should be as close as possible so you can look down at the keys (using your eyes only) without having to bend your neck. Your mouse, telephone and other accessories should be as close as possible to prevent you having to lean forwards to reach them. Your computer monitor should be positioned directly in front of you, at or slightly below eye level to assist with maintaining the optimal neck position.

Your chair should also be as close to the desk as possible.Regular breaks from sitting are recommended with standing, walking or lying and should occur regularly enough to prevent any onset of posture related pain.

Standing

In standing, optimal spinal alignment can be achieved by standing against a wall. In this position, your heels, buttocks, shoulders and head should be in contact with the wall, with your eyes and nose facing forwards. Your lower back should have a slight arch. This position should then be maintained upon walking away from the wall (figure 5).

Lying

In lying, optimal spinal alignment can be achieved by lying on your back with a contoured pillow supporting your neck. Your knees may be bent or supported by a pillow for comfort.If lying on your side, it is important to lie as straight as possible (figure 7) and to avoid curling up into the fetal position (figure 6). A pillow may be placed between your knees for comfort.

Lying on your stomach is generally not recommended to achieve optimal spinal alignment since it places considerable stress on your neck. This occurs since you have to turn your head almost 90 degrees to breath. If you have to sleep on your stomach, your posture can be improved by placing your head on the edge of the pillow, and only turning your head slightly to the side. This allows you to breathe whilst minimizing stress and rotation of the neck.

Choosing a Bed for Correct Posture

For detailed information on how to choose a bed to encourage correct spinal alignment including two easy to perform postural tests 'Become a Member'

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Common Postural Exercises

For Common Postural Exercises designed to improve your posture and prevent injuries related to poor postural habits 'Become a Member'

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Keep Active

For detailed information on how to keep active to help improve spinal alignment and reduce the likelihood of injuries related to poor postural habits 'Become a Member'

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Posture Summary

For a detailed summary of the key points to improve spinal alignment and prevent injuries related to poor postural habits 'Become a Member'

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Physiotherapy Products for Correct Posture

Some of the most commonly recommended products by physiotherapist for patients with poor posture include:

• Posture Supports
• Lumbar Rolls (for sitting)
• Back Braces
• Therapeutic Pillows
• McKenzie Treat Your Own Back Books
• McKenzie Treat your own Neck Books
• Sports Tape (for postural taping)
• Foam Rollers (for self massage)
• Massage Balls (for self massage)
• Pilates Exercise Mat

To purchase physiotherapy products to assist with maintaining optimal spinal alignment click on one of the above links or visit the PhysioAdvisor Shop.

Find a Physio

Find a physiotherapist in your local area who is an expert in posture and associated injuries.

Injury Information

Click on the appropriate link below to view detailed injury information on some common injuries related to poor posture:

• Cervical Postural Syndrome
• Thoracic Postural Syndrome
• Lumbar Postural Syndrome
• Cervical Disc Bulge
• Thoracic Disc Bulge
• Lumbar Disc Bulge
• Cervicogenic Headache

More information

• View Postural Taping to learn how to improve your spinal alignment with sports tape
• View Beginner Pilates Exercises designed to improve spinal alignment, core stability, flexibility and strength.
• View information about Ergonomic Computer Setup.

'PhysioAdvisor Exercises' iPhone App

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