The Importance of Good Posture: Why It Matters and How to Achieve It

In an era where technology has become deeply integrated into our daily lives, many of us find ourselves spending long hours in front of screens, whether working, studying, or simply unwinding. This increased sedentary lifestyle has a significant impact on our posture. Good posture is more than just standing up straight or sitting up tall; it’s about maintaining a natural alignment of the body that supports overall health and functionality. Proper posture affects everything from your spine’s alignment to your breathing, digestion, and even your mood. In this comprehensive guide, we’ll explore why good posture is crucial and delve into the specifics of maintaining proper posture while seated, during sleep, and how a strong core can facilitate this.

Why Good Posture Matters

Good posture is essential for several reasons, most notably for preventing discomfort and promoting optimal bodily functions. The human body is designed to function efficiently when it’s properly aligned. When our posture is off, it can cause or exacerbate a range of physical problems.

Poor posture is also often associated with chronic pain, especially in the back, neck, and shoulders. For example, slouching while sitting or standing can put undue stress on the spine and surrounding muscles, leading to discomfort and long-term pain. Over time, poor posture can also lead to more serious conditions, such as herniated discs or spinal misalignments.

Proper posture allows the diaphragm to function optimally, which is crucial for effective breathing. When you slouch, your chest collapses, compressing the lungs and making it harder to take deep breaths. Similarly, good posture aids digestion by allowing the abdominal organs to sit in their natural positions without compression, thereby improving the efficiency of the digestive system.

Standing or sitting up straight can positively influence how you feel about yourself. Good posture is often associated with confidence and can impact your mood and self-esteem. There is evidence to suggest that adopting an upright posture can lead to increased feelings of confidence and lower levels of stress.

Seated Posture: The Foundation of Daily Comfort

Given the amount of time many of us spend sitting, maintaining good seated posture is crucial. Whether you’re working at a desk, driving, or relaxing at home, how you sit can affect your physical health and overall comfort.

To achieve and maintain good seated posture, start by ensuring that your feet are flat on the floor or on a footrest if necessary. This position helps maintain the natural curve of your lower back and reduces strain on your spine. Your knees should be level with or slightly lower than your hips to avoid excessive pressure on your lower back.

The backrest of your chair should support the natural curve of your spine. If your chair does not provide adequate support, consider using a lumbar cushion or an adjustable chair that allows you to customize the backrest position. Your shoulders should be relaxed, and your elbows should be close to your body, forming about a 90-degree angle when typing or using a mouse. Your wrists should be straight, and your hands should float comfortably over the keyboard.

Creating an ergonomic workstation is also key to maintaining good seated posture. An ergonomic chair that supports your back and encourages proper alignment can make a significant difference. Position your monitor at eye level to prevent neck strain, and ensure that your desk is at a height where your arms can comfortably reach the keyboard and mouse.

Sitting for extended periods can lead to poor posture and physical discomfort. It’s important to take regular breaks to stand, stretch, and move around. Incorporating short, frequent breaks into your routine can alleviate muscle tension and reduce the risk of developing musculoskeletal issues. Even brief periods of standing or stretching can help counteract the negative effects of prolonged sitting. 

Many patients we encounter in our office state they are either curious or now possess a standing desk versus the typical sitting desk. Extended breaks are a key piece of using a standing desk for your work life. We typically recommend a cumulative amount of 2 to 2 and a half hours of standing desk time during a work day. This should also be broken up into 20-30 minute increments to avoid compensation with the lumbar muscles by standing for too long of a time period. 

Sleeping Posture: Restful Alignment for Better Health

Many people overlook the importance of sleeping posture, but it can significantly impact your health. The way you sleep affects spinal alignment and overall comfort, which in turn influences the quality of your rest. Sleeping on your back is generally considered the best position for maintaining spinal alignment. This position evenly distributes your body weight and reduces pressure points. Use a pillow that supports the natural curve of your neck and ensures that your head remains aligned with your spine. You can also place something, mainly a blanket or pillow, underneath the knees to induce posterior hip tilting to assist in maintaining a neutral spine to relieve tension in the lumbar paraspinals.

Side sleeping, while potentially helpful, can be difficult or dangerous to the body if you do not maintain neutrality in the head/neck region as well as even distribution in the hips. If you prefer to sleep on your side, use a pillow that keeps your head and neck aligned with your spine to avoid increased tension in the upper trapezius. Having a pillow or blanket too slim will bring the head closer to the mattress and condense the neck on your sleeping side, while having a pillow or blanket too high will condense the neck and shoulder on the opposing side. Placing a pillow between your knees can help maintain proper alignment and reduce strain on your lower back.

The most common mistake seen with side lying sleeping is what we refer to as the “jack-knife position”. This results in a combination of side lying and face down sleeping with your upper hip and leg curled up towards your chest. This will create a heavy posterior tilting in one hip without the other resulting in an asymmetry that leads to hip and lower back pain.

Avoid sleeping on your stomach, as this position can cause significant strain on your neck and spine due to the unnatural head and neck rotation required. When sleeping on your stomach, you end up placing your lumbar spine into extension due to the elevation in your upper body either under your arms or pillows. You also end up having your head in a massive rotation to allow for breathing. This is the only sleeping position that is firmly recommended you avoid as there is no ergonomic recommendation to create a functional night of sleep.

Choosing the right mattress and pillows is crucial for supporting good sleeping posture. A mattress that is too soft or too firm can lead to discomfort and misalignment. Ideally, a medium-firm mattress that provides adequate support while contouring to your body’s natural curves is recommended. Similarly, the pillow should offer the right level of support to keep your neck aligned with your spine. However, a personal level of preference is obviously the best recommendation when choosing these items. While a professional recommendation can push you in the right direction, ultimately you should be the one to make the final decision.

Beyond posture, creating a conducive sleep environment can improve sleep quality. Ensure that your bedroom is cool, dark, and quiet. Consider using blackout curtains, white noise machines, or other tools that help create a restful atmosphere. Establishing a consistent sleep schedule can also support better sleep and overall health.

The Role of Core Strength in Maintaining Good Posture

A strong core is fundamental to maintaining good posture, whether you’re sitting, standing, or sleeping. The core muscles—comprising the abdominals, obliques, lower back, and pelvic floor—provide crucial support for the spine and pelvis.

The core acts as a natural brace for the spine, helping to maintain proper alignment and balance. A strong core supports the upper body and helps reduce the strain on the lower back. Without sufficient core strength, other muscles and structures must compensate, which can lead to poor posture and increased risk of injury.

Several exercises can help build and maintain core strength. At IHS, we firmly believe a strong core is obtained through the 3 planes of stability: flexion/extension, rotation and lateral flexion. If you are able to have functional core strength in these 3 planes, ergonomic posture will not only become more natural, but you will be less inclined to falter when not actively paying attention to it. The first exercise to assist with the flexion/extension plane of core stability is the dead bug. This exercise is done in a supine position laying flat on your back. In a sequential manner, you will raise all 4 extremities towards the ceiling while maintaining a neutral spine and diaphragmatic breathing. You will then alternate motion in the extremities while maintaining spinal neutrality and diaphragmatic breathing to decompensate movement patterns in this plane.

The second plane or core stability is the rotational plane. This is targeted by performing the bird dog exercise. This is a similar exercise to the dead bug, but it is performed in the quadruped position on both hands and knees. You follow the same movement and functional patterns as the dead bug, but you now have no brace underneath the spine to assist with neutrality, which in turn increases the difficulty. By decreasing your stability, you increase the likelihood of faltering which is what targets the rotational plane of stability.

The third and final plane of core stability is the lateral flexion plane. This is targeted by performing the side plank. This is begun with a unilateral elbow and knee on the ground while the rest of the body is elevated. While continuing diaphragmatic breathing, you must not only prevent your hips from dipping towards the ground, but you must instill the rotational control learned with the bird dog to prevent rolling while elevated. This exercise is the most involved core strengthening exercise by targeting all 3 planes of stability.

Building core strength is not limited to exercise; it also involves integrating core engagement into daily activities. For example, when sitting, engage your core muscles to maintain proper alignment and support your spine. When lifting objects, use your core muscles to stabilize your body and reduce strain on your back. This can be achieved through proper hip hinging to remove your back as a priority when it comes to lifting and physical stressors.

Summary

Maintaining good posture is crucial for overall health and well-being, especially in a world where prolonged sitting and poor habits are common. Key aspects to focus on include:

Seated Posture: Ensuring proper alignment while seated involves having your feet flat on the floor, knees at a 90-degree angle, and your back fully supported. An ergonomic chair and regular breaks can further support good posture and reduce discomfort.

Sleeping Posture: Optimal sleeping posture involves choosing the right position and using supportive pillows and mattresses. Sleeping on your back or side, rather than your stomach, can help maintain spinal alignment and improve sleep quality.

Core Strength: A strong core is essential for maintaining good posture. Core-strengthening exercises such as dead bugs, bird dogs and side planks enhance stability and support for the spine and pelvis in 3 crucial planes. Integrating core engagement into daily activities can further support proper posture.

By focusing on these aspects, you can significantly improve your posture, leading to better health, reduced pain, and increased comfort in your daily life. Good posture is not merely an aesthetic choice but a fundamental component of a healthy and functional body. By understanding and applying the principles of good posture, you can enjoy a more comfortable and healthier lifestyle.

Prepared and written by Dr. Jordan Miller
Integrated Health Solutions Inc.
6330 E. 75th St. Suite 124 Indpls, IN 46250
971 N. Delaware St. Indpls, IN 46202
430 N. Rangeline Rd. Carmel, IN 46032

Questions on how we can help? Call us for an exam and consult today!

P: 317-449-2020
E: amie@ihsindy.com