Posture

Good posture isn't just what your grandmother scolded you for, or what your elementary school teacher insisted you maintain. Maintaining proper posture is actually the easiest way to maintain balance. Whether in an upright, seated, or lying position, it is important to create the least amount of stress on the body.Read more ...As bipedal creatures, humans are meant to be just that: on two feet! Unfortunately, people typically spend the majority of their day seated: eating, driving, at work/school, on the computer, watching TV, reading, etc. There are several thoughts on the best sitting posture, but the fact of the matter is, there isn't one. With the exception of just a few cases, standing is preferred to sitting. That being said, most of you are likely sitting as you read this, so I will spell out the best possible way for you to do so.First, stand up. One of the best ways to diminish the effects of prolonged sitting is to give yourself "micro-breaks." Stand up, stretch, run in place for 10 seconds, walk to the bathroom; just break the sitting cycle. Before you sit back down, stand with your feet approximately shoulder width apart in front of your chair, stick your butt out, and then sit in your chair with your butt as far back as possible against the back of your seat. Place both of your feet on the ground so that your ankles are below your knees. (Ladies, if you must cross your legs, do so at the ankles (it exposes less leg if you're wearing a skirt or dress anyways).) Since your butt is as far back as it can go, it should be nearly impossible for you to slouch.Now that your low back is properly situated, focus on bringing your head over the rest of your body. Most people tend to lean forward and end up with what is known as anterior head carriage, when their ears are in front of their shoulders. Pull your chin back (not up, just straight back) so that your ears rest over your shoulders. You should feel like you're making a double-chin.I'm certain you're feeling a little uncomfortable right now, but it's important to recognize that good posture is not rigid. If you are in a truly neutral position, your muscles should be relaxed. So ease your shoulders, stop sucking in your gut, and relax a bit. Naturally, people tend to slouch when told to relax. I merely want you to let the tension in your muscles go, but still maintain your upright position.As I said before, this is the best of a bad situation. After all the time it took you to figure out a good sitting posture, it's probably time for another micro-break. So stand up, and we'll work on a truly neutral upright posture. Your feet should be shoulder width or just slightly wider. Arms should rest at your sides with your palms facing your sides or slightly forward. Palms should NOT face the front of your body. Maintaining the same head-over-shoulders position you achieved when sitting, your arms should naturally fall to your sides, and not the front of your body. Once again, good posture is not rigid. Do not overcompensate for slouching by arching your back and puffing your chest out. Simply stand with your ears in line with your shoulders, and your arms at your sides. Recognize what this feels like, as this should become your new normal.Granted, sitting or standing perfectly won't take away your every ache and pain. It's important to recognize that a doctor can classify the cause of your discomfort rather than offer simple tips for improving your posture. Oftentimes postures are adopted due to pain or joint dysfunction, and these need to be addressed by a healthcare professional.Dr. Lindsay Mumma - lindsaymumma@gmail.com - is a chiropractor at Triangle Chiropractic and Rehabilitation Center in Raleigh, NC. Her clinic focuses on offering multiple manual therapy options for pain management and functional improvement. For more information, please visit www.triangleCRC.com .