How you stand – and sit – has dramatic effects on your health and well-being. So, whether you’re hunched over a computer for 60 hours each week or strumming a guitar in a band every Friday night, chronically contorted posture may prevent you from performing at your best – never mind what it does to your shoulders, back and neck.
“Over time, poor posture can lead to arthritis and degenerative changes, which cause a lot of pain for patients,” explains Iman Abou-Chakra, M.D., a physical medicine and rehabilitation specialist at Henry Ford Health. “Good posture is important because it distributes your weight efficiently and causes the least amount of stress to your joints.”
That’s not the only benefit to standing and sitting taller. “When you have better posture, you also breathe better because your chest can fully expand,” Dr. Abou-Chakra says. “Good posture gets more oxygen to your body with each breath, reduces anxiety and incidentally, helps you look more confident.”
How Do You Know If Your Posture Is Correct?
Whether you’re sitting or standing, pay attention to how your body is resting. To stand straight, make sure your ears, shoulders, hips, knees and ankles are in one line. Most people round their shoulders forward in a hunched position that mimics the way they sit at their desks.
When you’re seated, align your shoulders and keep them pulled back rather than hunched forward. Your arms should be slightly shrugged (preferably on an armrest) and your elbows should be resting at a 90-degree angle. “There should be a slight inward curve in the low back and neck when you sit,” Dr. Abou-Chakra says.
Tips For Correcting Poor Posture
Back And Spine Care At Henry Ford
If you’re having trouble maintaining that low back curve while sitting, lie on your belly, push up with your arms and look up to the ceiling so you can feel the curve (yogis call this an upward dog pose). However, Dr. Abou-Chakra recommends skipping this stretch if you are older or have lower back pain.
To help with rounding shoulders, lie flat on your back with pillows underneath your thighs and a neck roll pillow under your neck to help reverse that chronic hunching position.
Then, pay attention to your surroundings. When you sit while working, are your arms and legs at 90-degree angles? Is your monitor or laptop set up so you can look straight ahead rather than up or down? Same goes for watching TV at home - are you looking up at your TV instead of straight ahead? Or do you find youself hunching over while looking at your phone or to eat your meals?
Here, Dr. Abou-Chakra suggests these modifications to promote better posture:
- Sit less. Since it can be difficult to maintain good posture in a sitting position, do what you can to sit less throughout the day. You might consider a standing desk for your workspace or scheduling time to get up to move around more.
- Check in with yourself often. If you aren’t used to good posture, it is normal for you to slump forward with your back hunched from time to time. Try to catch yourself when this occurs and adjust as needed. Being more aware of how you sit or stand can help make good posture your norm.
- Stretch and strengthen. Activities such as yoga or Pilates can help strengthen core and back muscles so it is easier to sit up tall. Regular stretching helps to reset your body to maintain proper posture.
- Listen to your body. While correcting your posture from a slouched or hunched position may feel unnatural at first, over time your body will thank you. But pay attention to how sitting or standing makes your body feel. Do you feel tightness or straining in your back? Does your neck feel stiff after spending too much time scrolling?
Reviewed by Dr. Iman Abou-Chakra, a physicial medicine and rehabilitation specialist who sees patients at Henry Ford Pain Management - Jackson Medical Center and Henry Ford Physical Medicine & Rehabilitation - Jackson.
