Improve Your Posture and Be Healthy!

According to the American Chiropractic Association (ACA) "posture is the position in which we hold our bodies while standing, sitting, or lying down. And, good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Without posture and the muscles that control it, we would simply fall to the ground."

ACA further said that it is very typical and normal not to consciously maintain normal posture because certain muscles will do it for us and we don't even have to think about it.

Chronic back and neck pain problems are the most prevalent results from poor posture.

Several factors contribute to poor posture and among the most commons are; stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, and high-heeled shoes. As well as decreased flexibility, a poor work environment, incorrect working posture, unhealthy sitting and standing habits can also contribute to poor body positioning.

On the contrary, good posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities.

Proper posture can:

- Helps us keep bones and joints in correct alignment so that our muscles are used correctly, decreasing the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain;

- Reduces the stress on the ligaments holding the spinal joints together, as it minimizes the likelihood of injury;

- Allows muscles to work more efficiently, allowing the body to use less energy and, therefore, preventing muscle fatigue;

- Helps prevent muscle strain, overuse disorders, and even back and muscular pain.

To be able to maintain proper posture, you ought to have an adequate muscle flexibility and strength, normal joint motion in the spine and other body regions, as well as efficient postural muscles that are balanced on both sides of the spine.

ACA encourages everyone to observe our postural habits at home and in our respective workplace; for us to be able to correct them, if needed.

While Sitting

- You must keep your feet on the floor or on a footrest, if they don't reach the floor;

- Avoid crossing your legs;

- Ankles should be in front of your knees;

- Always keep a small gap between the back of your knees and the front of your seat;

- Your knees must be at or below the level of your hips;

- Protect your back by adjusting the backrest of your chair to support your low- and mid-back or use a back support;

- Keep your shoulders relaxed and your forearms parallel to the ground; and,

- Avoid sitting in the same position for long periods of time.

While Standing

- Always bear your weight primarily on the balls of your feet;

- Keep your knees slightly bent;

- Keep your feet about shoulder-width apart;

- Let your arms hang naturally down the sides of the body;

- Stand straight and tall with your shoulders broadly spread;

- Keep your stomach tucked in;

- Keep your head level-your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side; and,

- Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.

While Lying Down

- Find the mattress that suits your health needs. Some find firm mattress helpful and supportive, while others find that softer mattresses reduce their back pain. Your comfort is of importance;

- Always sleep with a pillow. There are special pillows are available to help with postural problems resulting from a poor sleeping position;

- Do not sleep on your stomach;

- Sleeping on your side or back is more often helpful for back pain, but, make sure that if you do, place a pillow between your legs; and,

- If you sleep on your back, keep a pillow under your knees.

Poor posture can be corrected however, long-standing postural problems will typically take longer to address than the short-lived ones, as often the joints have adapted to your long-standing poor posture. And, making good posture a habit will definitely help you move toward a better and healthier body position.

If you are suffering extensively from a back or neck pain, you shouldn't delay seeing a chiropractor to check your condition immediately and assist you with the right exercises. They can recommend exercises that will strengthen your core postural muscles. And, these experts can help you establish proper postures during your activities both at work and home that could keep you away from risks of injuries.

Be mindful that posture related injuries are very hard to diagnose and its manifestations are often unbearable and long term, not to mention that treatments could also be very expensive.

So, keep yourself fit and manage your weight. Also, wear comfortable footwear that will support your arch and help you carry your weight, especially if you are working with your feet the whole day.

Ballet, Yoga and Pilates are proven effective in improving one's posture.

So, be conscious of your posture at all times; practice the proper exercises and be healthy!

For more posture tips, please visit www.acatoday.org.