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It's true that good posture is a reflection of the way we look and feel about ourselves, but it's much more than that. Good posture is one of the simplest things each of us can do to help our backs stay healthy and pain free.
Proper posture can prevent muscle pain, stiffness, tension, back aches, pain, and injury. In the long run, it can also prevent arthritis.
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PROPER SITTING POSTURE
While sitting, "stack" ears over shoulders and shoulders over hips. To prevent lower back strain, place a lumbar roll between your lower back and the back of your chair. Keep your buttocks resting against the chair back, your feet flat on the floor, and the knees must be at 90 degrees. Don't let the shoulders and head protrude forward. Keep ears and shoulders in line.
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IMPROPER SITTING POSTURE
The head weighs approximately 8 pounds. When positioned directly over the shoulders this weight is balanced and causes minimal stress on the spine and muscles. If your head is forward it can put excessive stress on the joints and muscles of the neck and upper back and can, over time, lead to degenerative changes, arthritis, and chronic pain.
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PROPER STANDING POSTURE
You're using good posture when your ears, shoulders, hips, knees, and ankles are "stacked" in a straight line. Keeping good posture can make a considerable difference to the long term health of your spine. Once degenerative changes have taken place it is very difficult and often impossible to restore the spine back to full health. Always make an effort to maintain good posture.
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IMPROPER STANDING POSTURE
Slouching draws the head forward and leads to increased stress on the lower neck and back. The shoulders should be back. The hips should be over the ankles. The low back is naturally the area of highest stress in the spine and most prone to problems. Poor posture increases the stress on this already vulnerable area. The low back is also the region where the nerves that feed the legs exit the spine. Low back degeneration can therefore lead to serious leg problems.
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BODY & MIND
AWARENESS
Once you begin treatment, you may notice that you're beginning to become more aware and in-tune with your body. That's great! Keep that up! Get in the habit of listening to what your body is telling you it needs.
When stress is causing you to tense up your neck and/or shoulder muscles, catch yourself. Take a deep breath and relax. Make sure you're not "holding" daily stress in certain areas of your body. Be aware of your posture. If you catch yourself slouching or contracting your muscles, gently remind yourself to release the tension, and make the necessary correction.
Your spine is a complex structure of closely related parts: Vertebrae, spinal cord, ligaments, muscles and discs. It is the center of your being. Be kind and treat it with care.
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