What is good posture?

Good posture will do more to keep you looking youthful as the years go by than a face-lift or Botox. And the benefits of maintaining your bone health are much more than skin-deep. Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting joint, muscles and ligaments during movement or weight-bearing activities.

Proper posture:

• Keeps bones and joints in the correct alignment so that muscles are being used properly.
• Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.
• Decreases the stress on the ligaments holding the joints of the spine together.
• Prevents the spine from becoming fixed in abnormal positions.
• Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
• Prevents strain or overuse problems.
• Prevents backache and muscular pain.
• Contributes to a good appearance.

When it comes to posture, your mother did know best. Her reminders to stand up straight and stop slouching were good advice.

Your spine is strong and stable when you maintain a healthy posture. But when you stoop or slouch, your muscles and ligaments struggle to keep you balanced — which can lead to back pain, headaches and other problems.

Top 5 reasons when to see a physical therapist to improve your posture?

• If you complain of a constant burning or aching feeling in your upper trapezius muscles (muscles that connect your shoulder blades to your neck & head) that persist or worsen daily for greater than 3 weeks
• If you sit at work for greater than 6 hours per day and complain of intermittent neck or back pain
• If washing and dressing increases your low back pain and you find it necessary to change the way you do it
• If you feel fatigued or tired daily around 3 – 5pm
• If you have to work to maintain a good posture. Posture is something you should be able to reset and fall into, not rigidly hold.

Take the wall test

This test will asses if your low back is in neutral or not and provide feedback for you to correct it. To test your standing posture, take the wall test. Stand with your head, shoulder blades and buttocks touching a wall, and have your heels about 2 to 4 inches (about 5 to 10 centimeters) away from the wall. Reach back and slide your hand behind the curve in your lower back, with your palm flat against the wall.

Ideally, you’ll feel about one hand’s thickness of space between your back and the wall. If there’s too much space, tighten your abdominal muscles to flatten the curve in your back. If there’s too little space, arch your back so that your hand fits comfortably behind you. Walk away from the wall while maintaining this posture. Keep it up throughout your daily activities.

Good sitting posture

When seated, keep these tips in mind:

• Choose a chair that allows you to rest both feet flat on the floor while keeping your hips at the level of your knees or ideally higher than your knees.
• Sit back in your chair. If the chair doesn’t support your lower back’s curve, place a rolled towel or small pillow behind your lower back.
• Stretch the top of your head toward the ceiling, and tuck your chin in slightly.
• Keep your upper back and neck comfortably straight.
• Keep your shoulders relaxed — not elevated, rounded or pulled backward.