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Did you know that posture is often
the underlying cause -- and therefore
the only real long-term correction --
for most cases of on-going neck
pain and back pain?
A
Definition of Terms
-
Posture: body position and
alignment
-
Good posture practice: a)
maintaining the normal shape of the
spine, and b) satisfying the body's
ongoing desire for motion
Posture may
seem like an old-fashion
concept to some people, but
understanding and practicing
good posture is more important
today than it has ever been
because we sit so often. We
should be concerned about
proper posture during all our
activities, such as standing,
bending, lying down, and
lifting, but in particular we
need help finding a
comfortable and correct
sitting posture.
As a modern
society we spend more time
sitting than we do in any
other position. Yet, most
people don't give much thought
about how they sit, or how bad
posture can damage their body.
Over time, poor posture habits
can lead to serious health
problems such as deformity of
the spine, degenerative
arthritis of the joints,
tightness and weakness of the
muscles, general fatigue,
chronic back and neck pain,
and repetitive strain
injury.
As people are generally living
longer nowadays, there will be more
time for the cumulative damaging
effects of poor posture to catch up
with you. Therefore, the awareness
and practice of good posture is
important now and in the future for
people of all age groups.
The good news is that learning
about posture is easy and
intuitive, plus it's never too late
to start! Listed below are the ten
basic steps for understanding and
practicing good sitting posture.
For more complete information on
good posture, the relationship
between posture and back pain, a
variety of posture tips, how to
evaluate and improve your own
posture, and how to stretch and
exercise to avoid neck and back
pain while sitting, check out
The Science of
Sitting Made Simple: How to look
and feel better with good posture
in ten easy steps
book.
The
Ten Basic
Steps
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Step
One: A
healthy
spine is
specifically
shaped to
maximize
both
strength
and
flexibility.
When the
body is in
a neutral
position,
that normal
spine shape
is
outwardly
expressed
as good
posture.
Notice the
head is
properly
aligned
over the
shoulders,
and the
shoulders
are
properly
aligned
over the
hips, in
the back
and the
side views.
Also notice
from the
side view
that the
neck and
lower back
areas of
the spine
are
naturally
arched
forward.
Step
Three
: Poor
posture
habits,
over time,
strain the
connective
soft
tissues and
bend the
spine out
of its
normal
shape,
making it
increasingly
difficult
to stand or
sit up
straight.
In other
words,
you become
molded into
the
position
you are
most often
in—which
for most of
us has to
do with the
sitting
position.
Step
Five
: When
standing or
sitting in
a neutral
position, a
natural
forward
arch is
normally
present in
the lower
back area
of your
spine
(called the
lumbar
lordosis).
Standing on
your own
two feet,
and with
your back
touching a
wall or
door, you
should be
able to
slide your
hand into
that space
between
your pelvis
and
shoulder
blades. It
is
important
that you
have an
awareness
of this
naturally
forward
arched area
of your
lower
spine.
Step
Seven
: Slumping
is a bad
habit that
creates
fatigue,
increases
the risk of
repetitive
strain
injury,
sports
injury,
spinal
degeneration,
and may
result in
permanent
deformity.
While
ergonomic
evaluations
and
equipment
are
important,
people with
poor
posture
awareness,
habits and
understanding
manage to
slump
anyway.
Increase
your
posture
awareness
with small
visual
reminders
(such as
our FREE
monitor
placard—see
below)
Step
Nine
: Good
sitting
posture is
essential
to minimize
stress and
strain,
however, it
is still
sedentary.
When you
sit for
long
periods of
time, your
body's
systems
become
idle, which
promotes
many
health-related
problems.
Periodic
motion of
moderate
intensity
can help
recharge
your
breathing
and blood
flow to
keep you
healthier
and more
alert. (Use
our FREE
Weekly
Self-Care
Record to
track your
progress—see
below)
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Step
Two:
The spinal
bones
(vertebrae)
are held in
place by
connective
soft tissue
structures,
such as
muscles,
tendons,
ligaments,
and discs,
that play a
major role
in
determining
the shape
and
mobility of
the spine.
Changes in
the shape
of the
spine
during
movement
(twisting
and
bending),
and from
poor
posture
(slumping),
are mostly
due to
changes in
the
connective
soft
tissues
holding the
spinal
bones
together—not
changes of
the
vertebrae
themselves.
Step
Four
: When the
spine is
bent out of
its normal
shape, the
vertebrae
and soft
tissues
wear
unevenly,
and become
hardened by
the process
of
degeneration
(decay). At
areas of
greater
strain, the
vertebrae
grow
irregular
bone spurs,
the
connective
soft
tissues
become
fibrotic
and form
scars /
adhesions,
the joint
spaces
narrow, the
joint
surfaces
roughen,
and the
discs
between the
vertebrae
dry up and
thin
out.
Step
Six
: Good
(working)
sitting
posture
involves
keeping
your body
erect by
scooting
your
buttocks
all the way
against
your
seatback,
locking
your
setback in
an upright
(nearly
vertical)
position,
and
supporting
the natural
forward
arch in
your lower
back. You
must
maintain
the normal
contours of
your spine,
distribute
your lower
body weight
evenly on
the seat
bottom, and
direct your
upper body
weight
fully into
the
seatback to
sit
correctly
and
relaxed.
Step
Eight
: Improper
sitting, or
long
periods of
deskwork,
often
causes the
head to
poke
forward and
the body to
become
rounded
forward,
deforming
the normal
shape of
the spine.
Extension
stretching
with a
small,
tightly
rolled
towel
supporting
your neck
can help
you relax
tight
postural
muscles,
regain a
healthier
spinal
position,
and return
to a
neutral
posture.
(consult
with your
doctor
before
trying this
stretch).
Step
Ten
: Good
posture
practice is
an
awareness
of the
normal
shape of
your spine,
maintaining
a neutral
spine
position
and
supporting
your
natural
spinal
contours
during rest
and
activity,
and
satisfying
your body's
on-going
desire for
motion by
avoiding
prolonged
sedentary
periods and
getting
regular
bouts of
movement
throughout
your
day.
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