Good Posture Improves Overall Health

Everyday we are full of repetitive activities that give extra-stress and muscle tension that lead to backache and poor posture. We do a lot of things at home and at work that make us stay in a certain position for a long time. We sit in front of the computer for hours. We lift and carry heavy things. Bad habits begin especially as we get older. We tend to slouch and inactivity cause muscle fatigue and tightness. We start to give less attention to our posture.

A person with good posture has a back that shows a graceful "s" curve, like we see in young children. Their movements are easy and effortless. Adults, on the other hand, become more careless and this is usually the start of poor posture. This complicates many things, including more back pain, spinal dysfunction, joint degeneration, rounded shoulders and a potbelly.

Poor posture interferes with a number of the body's postural mechanism. First would be the slow-twitch and fast-twitch muscle fibers. Skeletal muscle has these two types of muscle fiber. The slow-twitch muscle fibers help to maintain posture without too much effort. They relay messages to the brain in contributing to balance by being aware of our position. They burn energy slowly and can continue working without tiring easily. The fast-twitch fibers, which we use for movement and activity, quickly get tired. Poor posture causes muscle fatigue because it relies on the fast-twitch fibers to work to maintain the body's position.

Secondly, poor posture causes the deeper supporting muscles to waste away from lack of use. This is because we rely more on fast-twitch fibers when we do not give attention to our posture. Weak, unused muscles tend to tighten. These shortening muscles can compact the bones of the spine and even worsen posture.

Third of all, poor posture interferes with the nervous system feedback on the body's position in space. If the fast-twitch fibers are the ones functioning, the brain assumes that the body needs to be propped up to counteract the effects of gravity. So, in the process, it causes further muscle contraction. A feeling of general fatigue would be felt by the person.

How do we improve our posture? Here are a few tips to remember:

1. Always remember the rule for "curve reversal". If you have been leaning over your desk to the left, stretch back the other way. Try to lean on the right instead.

2. You may be very busy that you intend to waste no time at all. But to do a few stretching movements would help. Do lengthy stretching exercises two or three times per week for muscle flexibility. Pilates and Yoga are very good, but if you feel that many of their moves are very difficult, just do stretching exercises based on Yoga and Pilates. Videos and VHS tapes are available for your viewing, so you may choose the easier steps that can also do good to your body's posture.

3. Exercise regularly and always stretch your neck muscles by turning your head from one side to another.

4. Take note that your abdominal muscles support your lower back, so you need to keep them in good condition as well. Abdominal crunches can be done.

5. Avoid standing on one foot for long periods of time, and when seated and wishing to cross your legs, cross them at the ankle, rather than the knee.

6. Lift or carry only those that you can really handle. Ask for help it you need it.

7. If you need to lift something quite heavy, look if you can just push or pull.

8. When lifting something, bend your knees and keep a straight back, with your feel apart. Avoid lifting and twisting at the same time.

9. Avoid sitting in soft, squashy chairs.

10. Use lumbar rolls to support your back when sitting in regular chairs or driving the car.

11. Sleep on a mattress that gives enough support to keep your spine straight when lying on your side.

12. Use a pillow that supports your neck.

Always remember, a good posture improves your overall health and appearance. Poor posture leads to more pain, can affect the position and function of your abdominal organs, affects breathing and oxygen intake, and causes headaches. So give attention to your posture for a general good mood and disposition.

Sources:

http://www.bbc.co.uk/health/conditions/back_pain/preventionback_posture.shtml
http://health.msn.com/centers/backpain/articlepage.aspx?cp-documentid=100127826
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Posture?OpenDocument