Did you realize that proper posture can help you maintain good spine health and prevent other diseases and conditions? We spoke with Dr. Jeremy Smith , an orthopedic spine surgeon at HOI, to learn the importance of having good posture and which muscles can be stretched in order to maintain proper posture.
A: Posture is important to maintain good spinal health. Having good posture contributes to balance and symmetry within the spine, and helps limit stress on the intricate balance maintained by the bones, discs, muscles, tendons and ligaments. Good posture prevents back and neck pain and structural imbalances that can be deforming and debilitating. Long-term poor posture habits can lead to disk degeneration and herniation, chronic muscle fatigue and spinal instability and stenosis.
Standing with proper, upright posture should allow one to draw a straight vertical line beginning at the ear and intersecting the shoulder, hip, knee, and ankle.
Even when changing positions, this symmetry and balance should be recognized and not veered from for prolonged periods. If this alignment can be achieved, it is the most neutral position causing the least stress on the spine, muscles and disks. It is a simple exercise that by itself can help build strength in the appropriate areas that are needed to maintain a good posture.
A: Core muscle exercises and a trunk-stabilizing program are the best exercises to help achieve optimal posture.
Upper back and shoulder, as well as abdominal muscle groups, contribute the most to good posture. Stretching is critical to be able to maintain a balanced posture.
Balance-specific workouts address posture and balance problems with exercises that build strength where it counts and stretches that loosen tight muscles. Quick posture checks in the mirror before and during balance exercises can also help you get the most from your regular workout. And increasing your core strength and flexibility can help you improve your posture noticeably in just a few weeks.
When sitting down, keep your chin parallel to the floor; your shoulders, hips, and knees at even heights; and your knees and feet pointing straight ahead. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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Recent Blog Articles. Health news headlines can be deceiving. On this page. Symptoms of poor posture Symptoms can include: Rounded shoulders Potbelly Bent knees when standing or walking Head that either leans forward or backward Back pain Body aches and pains Muscle fatigue Headache.
Two types of muscle fibres Skeletal muscle is made up of two types of muscle fibre — static often called 'slow twitch' and phasic often called 'fast twitch'. Muscle strength and length Over time, poor posture that demands support from phasic fibres causes the deeper supporting muscles to waste away from lack of use. Perform stretching exercises two or three times a week to boost muscle flexibility.
Exercise regularly to improve muscle strength and tone. Stretch your neck muscles regularly by turning your head from one side to another. Your abdominal muscles support your lower back, so make sure they are in good condition. Avoid standing on one foot for long periods of time. Cross your legs at the ankle, rather than the knee. Maintain good posture Suggestions include: Avoid sitting in soft, squashy chairs.
Use lumbar rolls to support your lower back when sitting in regular chairs or driving the car. Switch to ergonomic chairs in the office or for any activity that requires you to sit for long periods of time. Make sure your mattress is supportive enough to keep your spine straight when lying on your side.
Use a pillow that supports your neck. Keep your back straight and use your thigh muscles when lifting heavy weights. Where to get help Physiotherapist Alexander technique teacher Osteopath Chiropractor Things to remember The complications of poor posture include back pain, spinal dysfunction, joint degeneration, rounded shoulders and a potbelly. Suggestions to improve your posture include regular exercise and stretching, ergonomic furniture and paying attention to the way your body feels.
See your physiotherapist, osteopath, chiropractor or Alexander technique teacher for further information and advice. Patient information, Australian Physiotherapy Association. More information here. Postural mechanisms, Alexander Technique Education, Australia. Give feedback about this page.
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