Odds are you’ve heard someone tell you, “stand up straight” at some point in your life. It turns out there’s some wisdom to it. Poor posture not only looks bad, it also can lead to feeling bad.
Posture is how you hold your body. Your musculoskeletal system maintains posture. It includes your muscles, ligaments and tendons. Having good posture is vital since it reduces the wear and tear on the body’s joints, especially in the spine.
Consequences of Poor Posture
Dr. Mac Weninger, a Physical Medicine & Rehabilitation Physician with ThedaCare Orthopedic Care, explained poor posture can cause several problems. This can include headaches, neck strain, and back pain, especially if you’re in the same position for a long time.
“Many of us spend our day sitting, whether it’s behind a desk, driving, or watching TV. And when we’re sitting, we’re often hunched over,” he said. “Staring down at your phone also isn’t good for your body, especially your neck.”
Improving Posture
While the body controls a lot of posture automatically, people can take several steps to improve their posture, including:
- Keep your head above your shoulders. Try not to crane your neck back or hang your head in front of yourself (the position most people take when looking at their phone).
- Place your shoulders above your hips. Imagine keeping a straight line running from your hips to your shoulders. If you slouch forward or back, the line becomes off-center. When sitting down, try to keep a 90-degree angle between your back and hips.
- Keep your lower body in a stable position. When sitting, place your feet flat on the floor in front of you with the knees bent at 90 degrees and the ankles separated. If your feet can’t touch the floor, use a footrest so they don’t dangle. When standing, keep your feet hip-distance apart and position the body so most of your weight is on the balls of your feet.
- Wear well-fitting, comfortable shoes. Some shoes can force your ankles or feet into unnatural positions, affecting your posture.
- Check in on your posture occasionally. Once an hour or when you’re feeling stiff or sore, stretch quickly and reset your posture.
Sedentary Work Solutions
If you spend most of your workday sitting, make sure your workspace is set up to put your body in the best position possible.
An ergonomic workstation setup includes:
- Adjusting chair length so knees are about level with your hips
- Keeping your wrists straight and hands at or below the elbow level
- Placing your monitor about an arm’s length away with the top of the screen at eye level or slightly lower
“If your job requires computer work, you could look at investing in a standing desk or even a treadmill walking pad,” Dr. Weninger said.
Everyone – not just those with aches and pains – can benefit from taking regular breaks from sitting.
“You should try to get up once an hour, if possible,” he said. “Take a short walk, even if it’s just to the printer at work or to get a drink of water. If you can’t get up and take a quick walk, stretch and shift positions.”
Treatment Options
Sometimes if you’re in pain, you tend to want to reduce your activity level, Dr. Weninger said. Instead, you should do the opposite if possible.
“Yoga or tai chi can help relieve the pain from poor posture while helping you become more aware of your body,” he said. “This can help you improve your posture going forward.”
Core strengthening exercises also can help reverse the effects of poor posture while strengthening the muscles necessary for good posture, he added.
For more severe cases of pain, a doctor may recommend physical therapy. A therapist can take you through exercises to strengthen and stretch your muscles. They also can instruct you on doing them correctly so you can complete them at home.
If problems continue, speak with your primary care provider. For most pains or strains, you can also visit ThedaCare Orthopedic Walk-in Care, open seven days a week.
