You can probably hear your mother saying, “Stand up straight!” She was right—poor posture affects our lives in more ways than we realize. Bottom Line Personal asked chiropractor and posture expert Steven Weiniger, DC, how posture affects us and how to fix posture problems…
Why Posture Matters
Bad posture is linked to a host of physical issues, including predictable problems like neck and back pain and even less obvious problems with cardiovascular and digestive function. The nonprofit Spine Health Foundation concluded that poor posture puts unnecessary strain on the heart and affects blood circulation, for example…and researchers at Autonomous University of Barcelona found that bad posture can cause abdominal bloating and other digestive issues.
How straight we sit and stand affects our ability to breathe properly. Something as simple as altering the position of your head and neck can have an immediate impact on respiratory function, according to a study by researchers at King Saud University in Saudi Arabia.
And the consequences for your health are just the start. Posture affects what other people think about us—a study by researchers at UC-Berkeley’s Haas School of Business confirmed that having a “contractive” posture—that collapses the body inward—makes us seem less attractive and appealing to others.
Bad posture also affects our energy and mood—a study by a San Francisco State University researcher linked slouching with decreased energy levels and moods.
And posture affects balance—researchers at Korea’s Gwangju Veterans Hospital found that sitting with a head-forward posture while working at a computer contributes to reduced ability to balance. Those balance issues might seem minor to young adults…but as we age, balance problems can contribute to mobility limitations and dangerous falls.
Posture Exercises
The question then is, how to fix bad posture. If you search the word “posture” on YouTube, you will find a trove of posture-correction exercise videos. But don’t rush right into these without first getting an accurate understanding of your current posture. Here is my four-step strategy for fixing posture…
- Get a true sense of your current posture. Most people think they’re standing up straight even when they aren’t. Understanding one’s posture is trickier than it might seem because we usually can’t look at ourselves…and when we do, it’s typically in a mirror that offers only a straight-on view.
What to do: Ask a friend to take four pictures of you standing tall naturally—a side view to see how your head stacks over your shoulders, hips and feet…front view standing tall…front view lifting the left leg…and then front view lifting the right leg. The photos should include everything from the top of your head to your feet. Review these photos to see if you’re truly standing up straight. One issue to pay attention to: Are you actually holding your head level when you think you are? If not, adjust your body or head position, and retake the photos. Do this as often as necessary until you have developed an awareness of what standing tall and holding your head truly level feels like. Retake these photos every so often to confirm your newfound ability to stand straight and hold your head level has not diminished.
- Balance stronger. Posture is how you balance your body.
What to do: Stand perpendicular to the wall with one shoulder pointing toward the wall.
Touch the wall lightly for balance, then lift the leg closest to the wall until your thigh is parallel to the ground. Stand tall, knee straight, as you take five slow breaths. Then switch directions and repeat with your other leg. Try to hold your head perfectly level, as above, and ask your friend to once again take your picture straight on and from the side. After a week of doing the StrongPosture stork exercise above three times a day, you’ll have a better feel for your balance.
Also: Try some yoga balance poses. Yoga poses that encourage good balance will almost inevitably promote proper posture. No one yoga pose is ideal for everyone—the key is to pick a pose that is within your abilities but not too easy for you. Enter the terms “yoga” “balance” and “pose” into YouTube. Watch a few videos and try out a few exercises until you find one that seems appropriate for your current balance and fitness level. Options for beginners: Mountain pose, chair pose, tree pose or eagle pose, among many others. Perform the pose you selected at least a few times per week. If it becomes easy for you, choose a different yoga balance exercise.
- Improve your breathing to improve your posture…and vice versa. If your posture is poor, your diaphragm—the muscle located just below your lungs—might not be positioned properly to do the hard work involved with breathing, forcing your chest muscles to take over the task. Those chest muscles are less efficient than the diaphragm, so you will end up taking shallower breaths and expending more energy. If you teach yourself to breathe with your diaphragm, you’ll stand and sit with better posture—diaphragm breathing demands good posture.
What to do: Stand with your back and shoulders against a wall and your feet approximately one foot forward of that wall. Place one palm flat against your chest and the other flat against your belly, just below your belly button. Use your diaphragm to take five deep, slow breaths—you should feel your belly—not your chest—moving out as you breathe in, then in as you breathe out. Avoid lifting your shoulders when you breathe in—that means the chest and upper-body muscles are doing the work. If you have trouble getting the hang of diaphragm breathing: Loop a bathrobe belt around your belly, using your hands to hold it so you feel slight pressure. Then focus on pushing against the strap as you breathe in with your diaphragm. Practice diaphragm breathing regularly until it’s natural and routine…and consciously switch to diaphragm breathing when you catch yourself chest breathing. [No photo]
- Keep a level head. Neck retractions strengthen the deep neck flexor muscles that run along the front of the cervical spine. Strengthening these is particularly helpful for people who have the head-too-far-forward posture that’s become extremely common due to prolonged computer and smartphone use. Caution: Do not do neck retractions until you have achieved the posture awareness described in step one—otherwise, doing neck retractions could reinforce poor posture rather than build good posture.
What to do: Stand with your back and shoulders against a wall and your feet approximately one foot forward of that wall. Try to position your head in a perfectly level position—the position where you feel like you’re looking straight ahead without shifting your gaze up or down. Breath out and slowly press the back of your head into the wall. Especially if you usually carry your head forward, expect to feel a mild stretch where the back of your skull meets your neck. Press into the stretch while continuing to breathe out, then move your head slowly and slightly forward while slowly inhaling, eyes pointed forward. Your head should slide forward and back during this motion, not tip up or downward. Repeat five times, taking five long, slow breaths in the process, twice per day.
Posture-Correction Devices
Search “posture” on Amazon, and you’ll find dozens of wearable braces and harnesses that promise to correct poor posture. These items sometimes provide a bit of relief from back or neck pain, but they’re best avoided. Long-term use can foster reliance—the muscles that are supposed to hold your body in proper position could atrophy as the brace takes over their role.
While back braces likely aren’t the answer to posture problems, there are some non-wearable devices that truly can help, including…
Standing desk
If you work long hours at a desk, one of the keys to maintaining proper posture is to not spend all of those hours seated. Either switch between two desks, one at seated height and the other at standing height…or use a desk that can easily adjust from standing to seated height and back. Example: FlexiSpot makes a wide range of well-made standing desks and adjustable-height desks.
Wobble chair
These seats move around somewhat, forcing the sitter to engage often-neglected deep muscles deep abdominal and spine muscles, as well as the diaphragm and pelvic floor. Example: Aeris Swopper ergonomic stools are a nice, though pricey, option.
