Do you ever think about your posture? Back in the old days, it was considered so important that we talked about it in school. I remember my teacher always telling us to sit up straight at our desks and I even recall walking with a textbook balanced on my head. I don’t think we give correct posture much of a thought anymore.
With technology the way it is now, we spend a lot of time with our heads bent forward either looking down at a computer screen or, worse yet, at a phone. The average head weighs 10 to 11 pounds and it is supposed to balance evenly over the shoulders, supported by the atlas bone and the muscles and ligaments of the neck. These structures weren’t built to have 10 pounds constantly angled forward.
Action – Become aware of your posture more often. You will likely find that it isn’t very good. Look around and notice how other people are sitting when they are looking at their phones. You will see rounded shoulders, a bent-over head, and most likely a slouch. All of these add up to stress and strain that, when repeated, can become a chronic source of pain.
Steps – Start with your shoulders. It is easy to notice when they are rounding forward, so push them back and down and try to become an inch taller. It won’t feel natural but it will look and feel better as you get used to it. If your lower back is rounded and your stomach is pushed forward, gradually work at straightening that up too. Carrying extra weight in the stomach automatically shifts your spine into an unnatural position and can have serious consequences, such as chronic back pain.
Put a book on your head and try to walk with it. It will give you a good idea of how you are carrying your head and where there is room for postural improvements.
Why It Makes You Feel Better – There are multiple benefits of having good posture. Structurally, it eases unnecessary tension placed on bones, muscles and ligaments. It can prevent fatigue as everything is able to align and work properly. It keeps your back from hurting, and also encourages proper breathing which is important to your overall feeling of wellness.
Mostly, it prevents chronic pain of the neck, back and shoulders that is directly caused by poor posture. There is even a syndrome called “text neck” that is becoming very common. It is caused by the forward slouching position that has become the normal way for us to sit and stare at our phones.
Example – When working on the computer, place the monitor so that it is close to eye level, allowing your head to rest easily on top of your neck without tipping forward. Minimize the time you spend with your phone in your hands in your lap, which forces the head to bend over. Bring it up closer to your chest and tilt just your eyes down. When walking, make an effort to look forward and to keep your shoulders down.
It’s a lot to think about, but by becoming aware of how you are sitting and moving you can make adjustments that will keep your body healthy and pain-free with good posture. Bonus – it looks better too!