Posture and Health

Posture plays a crucial role in maintaining good health. It refers to the alignment and positioning of our body, particularly the spine, when sitting, standing, or engaging in various activities.  

Looking side on, our correct spinal posture should have cervical (neck), thoracic (mid back) and lumbar (low back) curves, which allow for optimal distribution of forces and minimises stress on the vertebrae (bones in the spine) & discs. When you draw a line through the body, your ear should be in line with your shoulder, hip, knee, and ankle. 

“For every inch (2.5cm) of forward head posture (or deviation from that line) it can increase the weight of the head on the spine by an additional 10 pounds (4.5kg).”  Kapandji.  As the head on average, weighs around 5kg or 11lb, with poor posture this can increase up to 27kg or 60 pounds.

With the use of iphones and ipads on a huge incline, along with forward head carriage of majority of people, it is no wonder we all ‘have the weight of the world on our shoulders’. 

In a study published in the Medical Journal of Spine in 2005, a team of Medical Doctors examined posture in 752 individuals using full-spine x-rays. They found that as posture deviations increased, all measures of health status worsened. Even minor forward head posture had negative effects on breathing, heart rate, pain, disability, and other health markers. This study highlighted the connection between poor spine alignment and its impact on overall health.

Here are ways posture affects health:

1.       Musculoskeletal Issues: Poor posture can lead to musculoskeletal problems which include back pain, neck pain and headaches.  When the body is not properly aligned, it puts unnecessary stress on muscles, ligaments, and joints, leading to imbalances, tension, and eventual pain.

2. Spinal Alignment: Slouching or slumping can cause spinal misalignment, which can contribute to conditions like joint degeneration, sciatica, and even spinal deformities like scoliosis. When joints are aligned correctly, there is less stress and wear and tear on joints, leading to improved joint health.

3.       Breathing and Digestion: Posture affects the functioning of vital organs, including the lungs and digestive system. Slouching compresses the chest, reducing lung capacity and hindering proper breathing. Additionally, poor posture can compress the abdominal organs, leading to digestive issues such as acid reflux, constipation, and bloating.

4. Circulation and Energy Levels: Correct posture promotes healthy blood circulation throughout the body. Slumping or sitting with crossed legs can impede blood flow, leading to decreased oxygen and nutrient supply to the muscles, organs, and brain. This can result in fatigue, decreased energy levels, and difficulty concentrating.

5.       Focus and concentration:  With forward head position, reduced oxygen flow can lead to decreased brain function, affecting cognitive processes like attention, memory, and concentration.  It can also cause strain on the neck and eye muscles, leading to visual disturbances such as blurred vision, eye fatigue, and difficulty maintaining visual focus. These visual issues can further impact concentration and overall cognitive performance.

6.       Mood and Confidence: Posture also has psychological and emotional impacts. Studies have shown that adopting an upright, confident posture can positively influence mood, self-esteem, and overall well-being. Conversely, slouching or hunching can contribute to feelings of depression, low self-esteem, and decreased motivation.

To promote good posture and maintain overall health:

• Practice mindful sitting and standing: Align your spine, keep your shoulders relaxed, and distribute your weight evenly.

• Use ergonomic furniture: Utilize chairs, desks, and other equipment that support good posture and provide proper back and neck support.

• Engage in regular exercise: Strengthening core muscles and maintaining flexibility can help support good posture.

• Take breaks and stretch: If you have a sedentary job, take frequent breaks to stretch and change positions to prevent prolonged slumping or hunching.

Remember, developing and maintaining good posture requires awareness, practice, and consistent effort, but the benefits for your overall health and well-being are worth it. If you're experiencing pain or have concerns about your posture, it's recommended to consult with a chiropractor.  We would love to help.