The Importance of Good Posture

Healthy posture can improve our physical and mental states. Poor posture can cause pain and reflect a lack of confidence. When we have good posture, the muscles surrounding the spine are balanced and support the body equally. Sitting or standing in a slouched position puts pressure on your spine causing back pain. Recent studies analyzing insurance payments reflect that we have spent the most money on appointments and treatments for lower back and neck pain which are side effects of poor posture. Digital devices have contributed to this problem immensely as we tilt our heads forward to look at our cell phones and other devices. Add in the inadequate work-from-home arrangements during the COVID-19 pandemic, and we will be seeing even larger numbers of back ailments. Once you make good posture a habit, you will find it an easy way to stay healthy. Here are some benefits of healthy posture to help motivate us all.

Improved Breathing

When you are standing or sitting upright, your chest and lungs are able to expand easily. This allows us to take deeper breaths increasing the amount of oxygen in our lungs. Breathing 360 degrees into our bellies and back using our diaphragm while using good posture can help reduce shortness of breath long term.

Increased Concentration

Sitting in a slouched position can make it more difficult to concentrate. Sitting upright will help us feel more alert and can lower our response to stress. When sitting down, imagine a string is pulling our heads up. Then bring the jaw back which will bring the chin and neck back. Next allow the shoulders to relax and drop. This will open up the chest. Check to make sure the torso and neck are vertical and the back is fully supported by the chair. If needed, use a small pillow or rolled up towel against the lower back to support the curve in the spine. Positon thighs parallel to the floor and hips even with or a bit above the knees. When using a computer, hands, wrists and forearms should be parallel to the floor with elbows close to the body. Give it a try, and see how much better it feels.

Better Resilience Under Pressure

In 2018, a study was conducted of healthy adults who took a walk when they were preparing to make a speech to a panel about why they should be hired for their dream job. The results found that those who walked with good posture had lower systolic blood pressure readings and felt less anxious and more powerful when they spoke than those who had walked in a hunched over position. Standing upright and breathing fully can help us feel more confident under pressure and lower our physiological response to stress.

Mood Booster

Healthy posture when sitting or standing can increase optimism. Studies have shown that sitting upright, and taking deep breaths with your chin up produced increased positivity. Slouching can trigger negative memories when we felt exhausted or defeated making it harder to feel positive. Standing straight can also make us look better in our clothes, and make us feel happier and more confident with our image in the mirror. This can elicit compliments from our loved ones that will boost our positive mood even further.

Tips for Improving Our Posture

A good DIY method for evaluating posture is to stand and place heels, butt, shoulders and head against a wall. Be sure to keep the head level. This puts our bodies in the ideal upright posture and should feel natural. If tension is felt in our neck, lower back, or shoulders, we may need to see a health professional for an expert evaluation and assistance. A good tip is to have a friend take our photo in a relaxed upright position, one from the front and one from the side next to a clean background, like a door. One year later, take the same type photos and look to see if there are changes. Look for changes like rounding shoulders or leaning forward at the head. Tracking these changes over time allows us to contrast the images and identify changes that need to be addressed.

Posture is one of the first things people notice when judging one another. To feel your best, practice good posture every day. Experts say that it takes three to eight weeks to establish a routine. Hopefully after 30 days of practicing healthy posture, you will see positive improvements to your mood and body as a whole.