Posture is the window to your spine. While it can’t provide exact and accurate details of your spine like technological imaging studies, it gives clues about how your spine are supporting your stance. A good posture is important in many ways. A good posture is worth achieving the aches and pains it may prevent. In particular, improper posture can contribute to back pain, and conversely, back pain can adversely affect overall posture. Apart from its benefit in preventing and alleviating aches and pains, a good posture also help to improve your appearance. This indirectly or directly allows us to project better self-confidence and self-assurance.
Our spine has three distinctive curves—neck, upper back, and lower back. These curves need to be kept in balanced alignment for mechanical benefit, which can ultimately affect one’s health and life. Longitudinal ligaments that surrounds the front and back of the entire spinal column are crucial in helping the spine to maintain proper alignment. At the same time, these ligaments allow smooth mobility of spinal joints. While strong and flexible muscles are important in maintaining good posture, they often react accordingly to the curvatures of the spine. When the spine starts to loss its natural curvature, muscles tones and tension start to change to provide further support. However, this loss of curvature (also means poor posture) can strain both muscles and ligaments, becoming more vulnerable to injury. This also making everyday tasks, such as carrying groceries, walking, or even sitting more difficult and uncomfortable.
Poor Posture – Signs and Long term harm
Poor posture has many telltale signs. For example, rounded shoulders, protruding buttocks and abdomen, overly arched lower back, and forward head posture. It may go along with previous injuries, certain medical conditions, poor muscle tone, and emotional stress. A sedentary lifestyle can reduce muscle strength and lead to bad posture. If an individual continue to adopt in the bad posture, aches and pains start to occur. Mobility of the spine get affected causing the person to experience stiffness all the time. It can even exert unnecessary pressure to the inter-vertebral disc. As the space between vertebrae get narrowed, the risk of slipped disc and nerve impingement increases. When that happens Bad posture can also increase the wear on joint surfaces, and thus may also contribute to the development of osteoarthritis.
Contrary to what some people may believe, “straightening up” is the ideal posture for everyone. While many individuals are aware of how hunched back is bad for you, but a straight spine without curves are equally bad. Military neck and flat spine syndrome are two conditions that showed how a “straighten up” posture is not necessarily always the way to go. However, there are some body landmarks that can guide us for a better posture.
Evaluating your posture
If you are having neck or back pain, your doctor may evaluate you and refer you to a physical therapist or other professional. But you can begin to evaluate your posture on your own. You can also work with a partner and inspect each other’s posture.
From the side
Stand before a full-length mirror, naked or in tight clothing and flat shoes; use a hand mirror to see yourself in the long mirror. Assume your normal posture and do the following:
- magine dots at the front of your earlobe and shoulder, at the center of your hip, just behind your kneecap, and just in front of your ankle bone. Connect these dots—they should form a straight vertical line.
- Notice how your back curves. There should be a mild inward curve behind your neck and lower back. Your upper back should curve slightly outward.
- Check your chin. It should normally be parallel to the floor but not thrust forward.
- Sit in a straight armless chair. You should still be able to draw a straight vertical line from earlobe to hip, and the three natural curves of your back should be visible.
From the front
- When standing, your hips, shoulders, and knees should be level—one side should not be higher than the other. The spaces between your arms and waist should be the same on each side. Your kneecaps should face straight ahead, your ankles should be straight (not rolling inward), and your head should also be straight.
- When sitting, your shoulders should be at equal height, knees facing forward, and ankles straight.
Whether you seek professional evaluation or not, there’s a lot one can do to improve poor posture and help maintain good posture, including the steps below. One important element: maintain a healthy weight. Being very overweight can cause or worsen poor posture. Regular exercise can help improve posture as well as weight control and overall health.
