Posture is a frequent topic of discussion for patients, clinicians, the media, and society. A common belief is that spinal pain is caused by sitting, standing, or bending incorrectly. Posture is the way you hold yourself while sitting, standing, or lying down. Good posture allows movement with the least amount of strain and damage.
‘Good’ posture is sometimes described as ‘back straight, shoulders back and tummy in’. In many respects this posture is good, but posture is about more than sitting or standing as straight as possible. Normally your body adopts many different postures in order to do different tasks and moving into different positions during the day helps you to remain flexible.
The most common position of our spines throughout most of the day is a rounded or hunched one. Modern activities, such as using a smartphone, tablet, or laptop, cause us to bend our neck and upper back. There is a common belief that good posture is important to protect the spine from damage, as well as prevent and treat back pain. Good posture is commonly defined as sitting upright, standing tall and aligned, and lifting with a squat technique and straight back.
If you want an example of good posture, just look at a young child – their back shows a graceful ‘S’ curve and their movements are easy and effortless. As we get older, bad habits such as slouching and inactivity cause muscle fatigue and tension that ultimately lead to poor posture. The complications of poor posture include back pain, spinal dysfunction, joint degeneration, rounded shoulders, and a potbelly.
Your posture is also affected by many aspects of your daily life, including physical and psychological factors. The former can include how you sit and for how long, how active you are, and if you are repeatably placing strain on your body. From a psychological perspective, how well you are dealing with stress, how balanced your work, social, and family life is, and your overall level of self-esteem will all contribute to your posture.
It’s easy to develop a habit of bad posture without thinking about it. You may spend a long time leaning over a small screen, slouching in a chair, or carrying a heavy backpack when you walk. Or you may use repetitive motions in your workplace. Being overweight or pregnant, or wearing poor-quality shoes or high heels, can also lead you to develop bad posture.
A few people may be born with an abnormally curved spine or one leg shorter than the other, which can affect their posture.
There are several kinds of poor posture which include forward head posture, often due to hunching over devices or ageing, leading to misalignment of the head and body. Kyphosis, or hunchback, is an exaggerated curvature of the upper back, common in older women due to osteoporosis.
Swayback causes an exaggerated inward curve of the lower back, often from prolonged sitting or weak core muscles. Flatback involves a loss of the lower spine’s curve, causing a stooped posture, and can result from surgery or degenerative conditions. Poking chin is caused by sitting in a low chair or looking at a high screen, while uneven shoulders or hips, often due to leg length differences, affecting posture and gait. Military-style posture involves a straight back and thrust-forward chest.
You can improve your posture and spinal health by making a few lifestyle adjustments. See your doctor, physiotherapist, or chiropractor for health advice about your spine. To improve your posture and spinal health, consider making lifestyle adjustments such as maintaining a balanced diet and healthy weight to reduce strain on your spine.
Engage in regular physical activity to strengthen muscles supporting your spine and improve flexibility. Ensure ergonomic workspaces and positions to minimise prolonged sitting or standing. Practice good posture habits like sitting upright with shoulders relaxed and feet flat on the floor. Avoid excessive bending or twisting when lifting objects, and use proper techniques. You can also use stretches, and other techniques to support spinal health and posture improvement.
Good posture offers numerous benefits, including improved balance, which lowers the risk of falls and enhances athletic ability, and reduces back pain due to less stress on spinal disks and backbone. It also decreases the risk of injury by reducing strain on muscles, joints, and ligaments, and lessens fatigue by promoting more efficient muscle use. Good posture can also alleviate headaches by preventing neck strain, improve breathing by allowing fuller lung expansion, and enhance circulation by preventing organ compression.
Dr Vincent Mutabazi is an applied epidemiologist.
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