Good Posture is More than Standing up "Straight"

When we think of "good" posture, we often imagine standing up "straight." I don't love the cue to stand up straight because this often leads to an overcorrection in one of the spine's three natural curves. When we look at the spine from the front, indeed it ideally should be straight; however, when we look at our spine from the side we see that it's actually designed with multiple curves that are essential for balance, flexibility, and shock absorption. We want to embrace these curves!

The Role of Posture in Overall Health

Health and wellness often includes: getting enough sleep, drinking plenty of water, exercising, etc. ; however, it's important to also include practicing good spinal posture in this category. How we sit, stand, and move throughout our lives directly affects the amount of stress that we put on our spines. If we're able to maintain adequate spinal posture it will help:

1. Prevent Pain and Discomfort: Poor posture can lead to various issues, including back, neck, and shoulder pain. Having our spines constantly in flexed positions, such as sitting at a computer for long periods of time, puts significant pressure on the intervertebral discs between our vertebrae. Over time these discs can wear out, making us more susceptible to "pinched" nerves.

   
   

2. Improve Breathing: Maintaining proper posture in the thoracic spine (midback) reduces the risk of rib misalignments, as this is where the ribs attach. When the ribs are properly aligned, it allows for better lung expansion. This improves oxygen flow and can lead to increased energy levels and mental clarity.

   
   

3. Support Brain-Body Connection: The spine houses the spinal cord, which is how your brain communicates with the body. Good posture can positively impact your mood and reduce stress, contributing to overall mental well-being, making proper spinal alignment essential for both physical and mental health.

   
   

The Dynamics of Good Posture

Good posture involves a dynamic balance of muscles working together to brace the spine in a neutral position. In the beginning this requires a conscious effort, but over time this position will become instinctual and feel more natural. There are four steps for ideal standing posture:

1. Squeeze your butt! I thought my CrossFit coach (shoutout Coach Kelly) was kidding when she first told me this, but squeezing the glutes as hard as you can sets your pelvis in its natural neutral position. "Tilting" the pelvis, as we're often told, can lead to an over correction.

2. Engage Your Abs: Some are more visible than others, but we've all got 'em! Brace your core just enough to be able to absorb a whack to the stomach.

3. Head in Neutral: Center your head by aligning your ears over shoulders and looking forward

4. Shoulders in Back Pocket: Roll your shoulders back and visualize reaching your shoulder tips towards your back pockets. Do not squeeze your shoulder blades together; this should still feel relaxed.

For seated posture it is important to first go through the four steps above to achieve ideal standing posture. Then lower in to your chair. Butt should be scooted all the way back on the chair (no slouching!).

Head neutral. Butt scooted all the way back in chair. Spine not "straight" but in spine-preserving neutral position

The Importance of Movement

Even with perfect posture, staying in one position for too long can cause discomfort. Regular movement is key to maintaining good posture and overall health. If you have a desk job or spend long periods sitting the goal is to take a short break every 30 minutes. Stand up, do a few air squats, inchworms, pushups, etc to increase blood flow and then stand up to reset your posture by revisiting the four steps laid out above. Oftentimes if we try to correct our posture while seated, it turns in to an overcorrection, which as we mentioned is not beneficial.

Chiropractic Care and Posture

At Bird Dog Chiropractic, we understand that achieving good posture is a journey that requires time to undo patterns that have been ingrained in us for a long time and relearn healthier spinal hygiene practices. We can help identify and correct postural imbalances and make adjustments to improve restrictions in joints that have been compromised from the repetitive built-up stress caused by poor posture. Practicing proper spinal hygiene outside of the office in between adjustments is the easiest way to support what we do during our sessions!