Don’t Break Your Back! Tips to Healthy Posture

46 Comments

When you were a child, you may have been told to “Stand up straight!” or “Don’t slouch!” from your parents and teachers. I remember when I was younger, my mother would poke my back out of nowhere to remind me to stand up straight. I hated this as a teen and was determined to rebel for no reason other than to be stubborn and go against what I was told. My purposeful slouching eventually turned into a habit and carried with me into adulthood.

Now that I’m older, I understand why my mother was so insistent. My poor posture now makes me feel:

• Pain in my back and shoulders.
• I am breathing shallowly.
• I appeared to lack self confidence.
• Energy was not flowing efficiently throughout my body. I was often tired.
• It made me look and feel weak.

I have spent much time correcting the damage, and undeveloped muscles, from my rebellious teen years. Like any habit, breaking bad posture can be a challenge, but definitely doable with some attention and practice.

Many of us may like to improve our posture, but we often don’t know how, or where to start.

Posture 101

Posture is defined as the carriage of the body. Good posture means carrying your body in a way that puts the least strain on muscles and ligaments. Poor posture can cause pain in the back and neck, and eventually causes injury. Improving your posture is a great way to improve your image while at the same time improving your health.

First, let’s go over some of the things that contribute to poor posture. Most of them are fixable, and others (like pregnancy) eventually go away on their own.

• Poor habits - sitting and standing incorrectly (this is me)
• Weakened muscles
• Obesity - The extra weight strains the muscles
• Pregnancy
• Improper shoes - high heeled shoes are the worst
• Reduced muscle and joint flexibility

Benefits of Good Posture

Good posture is beneficial to your health in several ways. Standing and sitting correctly prevents strain and overuse, and helps prevent back, neck, and muscle pain. Good posture also helps the muscles work more efficiently, which helps prevent fatigue. Most importantly, I have found that I can breathe deeply from my belly (my core). The energy I get from a deep breath is what keeps me going during the day.

The physical benefits are many, but there are other side benefits to good posture. When you stand properly, the body looks aligned, looks slimmer, and generally looks better. Good posture can also help you feel more confident - because you look and feel better, your confidence increases.

Most of us work at a desk or on a computer, and it’s very easy to slip into poor sitting habits. If your body posture is not aligned, eventually you will experience pain. Make sure you follow proper techniques for sitting, standing, and lifting. These seem obvious, but let’s list them to reflect.

• Sitting - Sit with your shoulders back and back straight. Your legs should be at a 90 degree angle to your body. Keep your neck, back, and heels in alignment. Avoid the urge to slouch at your desk!
• Standing - When standing, hold your head up straight and chin slightly tucked in. Keep your shoulder blades back, chest forward, and stomach tucked in. Keep most of your weight on the balls of the feet and not the heels or toes. Your arms should hang down naturally.
• Lifting - Lifting something off the ground by bending over forces your back to do most of the lifting and puts a strain on the lower back. The proper way to lift is to bend at the knees and not the waist. This forces your leg muscles to do most of the work.
• Keep Your Spine Straight: In general, try to keep your spine as straight as possible at all times. No matter what you’re doing, if you’re conscious of the alignment of your back and neck, you will notice that your posture will improve.

Simple Stretches to Loosen Your Back Muscles

• Lower back cat stretch: This stretch is done on all fours, fingers facing forward. Start by dropping your head and raising your back as you push the shoulder blades upward. Repeat in the opposite direction by pushing your chest downward, arching your lower back.
• Knees to chest: While lying on your back, pull both knees to the chest with your hands behind your knees. Keep your tailbone on the floor and hold this stretch for at least 15 seconds.
• Shoulder blade squeeze: Have arms straight out in front of you at shoulder height. Now swing both arms horizontally towards your back, like you are trying to reconnect your fingers behind your back. Swing your arms back to the front. Do this motion slowly several times.
• Shoulder blade lift: Have arms straight out in front of you at shoulder height. Now swing both arms vertically in opposite directions. Keep arms straight. Do this motion slowly several times.
• The Core Twist: Hold arms out, bent at shoulder height. Feet planted on the ground, toes facing forward. Keeping your hips facing forward, twist your upper body towards the back (try to look behind you). Twist from side to side. Twist baby! Twist!

Exercises to Strengthen Your Back Muscles

Any type of exercise will benefit you by improving muscle endurance and increasing strength. Exercises that strengthen your core are the most helpful for improving and building the muscles that lead to good posture. Your core is your torso - shoulders to hips - the source of all your strength to your limbs. Here are three exercises that help improve posture:

• Back extensions: Lying face down on the floor with hands behind head. Slowly lift your upper body a few inches off the ground and hold for 5 seconds. Slowly lower to the ground. Repeat 10 - 12 times.
• Superman: Lying face down on the floor, lift your right arm and left leg off the floor several inches. Hold for two seconds and then lower. Repeat with left arm and right leg. Do 10-12 repetitions.
• Shoulder Squeeze: Lift shoulders toward ears and squeeze together, holding the position for five seconds. Relax and repeat 3-5 times.

Tips for Good Posture

• Pad Your Chair - Consider adding lumbar support pad to your office chair. I have a pretty economical cotton pad for my office chair. In fact, I use two of these. This drives other people crazy, since there isn’t much room on the chair, but it’s great for my posture.
• Push Butt Towards Back of Chair - When sitting, I find it helpful to remind myself to shift my butt towards the back of the chair. This helps to prevent me from slouching, as long as I continue to lean forward.
• Sit on Tip of Chair - When you are sitting on the tip of your chair, you are further from the back of the chair so you are less likely to lean against the back support and slouch.
• Breaks & Use of Timer - if you are sitting down most of the day, make a point to get up for breaks often. I set a timer for 40 minutes, when it goes off, I stop working, get up and stretch. Alternatively, go for a walk.
• Exercise Ball - Try replacing your chair with an exercise ball. Lean, mean and cost-effective. The exercise ball makes a nice tool for stretching out your back as well. Two birds with one stone, that’s how I roll! (haha, get it? Roll with a ball?) :)

Do you have any posture advice for us? Tips that’s worked in your life? Share with us in the comments. See you there.

If you enjoyed this article, please share it on StumbleUpon, vote for it on Digg or bookmark it on del.icio.us. I appreciate your support. :)

Other Articles You May Like:

• How I Ended My Relationship with Coffee
• 7 Habits of Highly Innovative People
• The Art of Smiling
• 40 Simple Gift Ideas to Spark a Smile

External Resources on Postures:

• Dumb Little Man: 7 Postural Habits To Make Now To Increase Your Health
• Ririan Project: 8 Reasons to Have Good Posture
• Life Hack: 7 Habits to Improve Posture

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46 Responses (34 Comments, 12 Trackbacks ):

Comments

1. Personal Development for the Book Smart

   Dec 17 07, 5:16 am PST

   1

   Ah… just great! I’m 1.84m (6 Ft 2) but because I didn’t take notice of posture when I was younger, now I tend to slouch naturally. I have to take extra effort to “stand up straight” consciously. Being tall is good. Slouching is not =P

2. Personal Development for the Book Smart

   Dec 17 07, 5:26 am PST

   2

   Oh just to add on… it will be good if you can include some pictures of the stretches =)

   Personal Development Blog | RichGrad.com

3. Raymond

   Dec 17 07, 6:06 am PST

   3

   HI Tina,

   I have a terrible pain at my back today and here comes your post on the right time.

   I’m sitting with correct posture but I did not take a break in these 2 days which cause my neck and shoulders in pain.

   How about lying on the bed (chest down) reading a book or working with my laptop. Will that be bad for my back too?

   Thank you for your post again.

4. JEMi

   Dec 17 07, 7:02 am PST

   4

   haha, its as though the only time I remember to correct it is when I am looking to appear very confident or put together or when it is mentioned … like now :) *JEMi sits up*

   mind you, I could afford to listen to this wisdom as I especially feel my back issues (yes, in my very youth) when I’m working with my trainer

   Oh Tina. I will take your suggestions to heart. At least, I will try. lol very useful post :)

5. itrustYou

   Dec 17 07, 9:00 am PST

   5

   Timely post! A have new, younger friend who is a physical therapist. She reminds me to hold my shoulders back. My parents used to tell me to stand up straight, but I never really thought about holding my shoulders back. Last time I saw my friend, I complained about how sore my muscles were (from trying to follow her instruction.) I’m still working at it because I think slouching ages my appearance (in addition to the other outcomes you mentioned.)

   So, thanks for the reinforcement and the tips!

   P.S. I recently discovered your blog, and enjoy it very much.

6. John Rocheleau - Artist

   Dec 17 07, 9:54 am PST

   6

   I have serious spinal problems (since childhood) that caused constant and severe sciatic pain for over ten years. Now I have a partial paralysis of my left lower leg due to nerve damage in the spine.

   In spite of this I stayed fit as a fiddle when I could. I was a runner; a cyclist, and I have practiced Tai Chi and Chi Gung for over 20 years.

   The most important things to remember are posture, and body mechanics especially while bending or lifting. The most important posture tip I could offer is to learn the “pelvic tilt” so thoroughly that it becomes natural posture for you. If you have a serious issue with your spine, I would really recommend learning Tai Chi Chuan if you can find a good teacher. Tai Chi helps you learn strong but relaxed movement using proper body mechanics.

   Otherwise — everything Tina said :-)

   John

7. John Rocheleau - Artist

   Dec 17 07, 10:06 am PST

   7

   Raymond,

   Lying on your stomach reading or working on your lap top is likely to cause problems. It arches and compresses the lumbar vertebrae where most people have issues. You can read lying on your back, with your head and shoulders supported up a bit, but ensure that you pull your feet up and bend your legs. That way the lumbar area is decompressed.

   As an exercise, try gentle slow movement of the spine while standing. Move gently, very slowly, breathe calmly and deeply as you twist and undulate your spine. Move your shoulders and arms also. basically just get carried off into your body as if it were made of rubber. If you are doing it right, it should feel sensual and delicious.

   Try it :-)

   John

8. ZHereford

   Dec 17 07, 11:31 am PST

   8

   My posture can sure use a lot of improvement.

   Thanks for the reminder and the great suggestions!

9. gale

   Dec 17 07, 4:21 pm PST

   9

   good posture at an early age also contributes to height increase. i also have bad posture and continually try to correct when i’m sitting down or standing around - it is a pain sometimes but it actually helps me stay away and focused on work when i sit straight. i also find push ups and sitting against a wall at a 90 degree angle to be good exercises for improving posture

10. tothextreme

    Dec 17 07, 5:27 pm PST

    10

    If anyone is having back posture related problems, I would definately recommend the “ShouldersBack” posture correction support. Works a treat… erm have a look at www.shoulders-back.com.

11. D

    Dec 17 07, 5:43 pm PST

    11

    John… I’m with you homie :)

    Part of my left leg is numb, skateboarding caused lumbar issue. Been doing Kung Fu / Tai Chi for a few years as well. It comes on / off.

    No fun !

12. Jay

    Dec 17 07, 6:05 pm PST

    12

    yeah, i’m not THAT old yet but i need to straighten up! i have to stop being so stupid and listen cause when i get older, i’m gonna be ALL messed up!

    Jay
    DatMoney.com
    DatCurious.com

13. Sheldon Drake

    Dec 17 07, 6:18 pm PST

    13

    please check out my posture/yoga page at http://www.sheldondrake.com/YOGA!!!!!!!!!!!!!.html

    you want to learn how to use your psoas muscle to anchor your lower spine, and always visualize lengthening your spine when doing these stretches given above, or you end up compressing the front or back of it. learn to keep your ribs lifted and full, and breathe with your diaphragm. if you have to lean in to see your monitor, move it closer; keep your hips under your shoulders, and don’t always have your feet bunched up under the chair or your legs lose energy. visualize a triangle with the top of your head and your shoulders at the corners; lean your head forward and pull your shoulders back, and make all three sides of the triangle longer, by filling them with inhales.

    stuff like that ; )

14. Sheldon Drake

    Dec 17 07, 6:18 pm PST

    14

    eh, copy/paste that link, the html didn’t take

15. Raymond

    Dec 17 07, 6:19 pm PST

    15

    Hey John,

    Thanks for the advice. I’ll keep that in mind.

    I’m grateful that I ask the question here. :)

16. psychic

    Dec 18 07, 4:34 am PST

    16

    thanks for the information and happy holidays

17. stretcher

    Dec 18 07, 6:09 am PST

    17

    You wouldn’t believe how good posture can help you feel better. I went from slouching to standing up straight and it has really helped.

18. will

    Dec 18 07, 6:33 am PST

    18

    Nice but please be careful with the “replacing your office chair with an exercise ball” tip. Its generally not recommended particularly if you sit at a desk 9-5. See http://www.ergoweb.com/news/detail.cfm?id=1091 for a more detailed look at this.

19. Bill Nad

    Dec 18 07, 8:48 am PST

    19

    This is great. As a computer guy I am always sitting at a desk and will catch myself with bad posture often.

    I am not sure if I understand why we are so unconcious about our bad posture but as soon as you use these types of exercise/practices you will feel so much better.

20. Megan

    Dec 19 07, 8:56 am PST

    20

    Another great stretch for the back is to find a pole, doorway, or other similar structure, grab onto it with both hands, and then just let your weight fall backwards while holding on. Depending on where you situate your hands, you’ll get a great stretch in various sections of your back. (NOTE: it’s like the cat stretch, only standing up.)

    Megan | It’s All About Joy!
    http://joyin.wordpress.com

21. Tony Chimento

    Dec 19 07, 12:34 pm PST

    21

    Thanks for this post. Great tips. Especially the back stretches. You are right. It seems as we get older, we start creaking a bit more. Thanks for your blog!!

22. ryan

    Dec 19 07, 1:12 pm PST

    22

    The Alexander Technique.

    Google it, find someone who can teach it to you. This is god´s gift to those who want good posture.

23. Danielle @ Northwest Family Chiropractic

    Dec 20 07, 3:34 pm PST

    23

    Tina-

    I came to your site looking for good material in the office, and I actually found something I could contribute greatly to!

    Great article on posture! Every technological convenience seems to just compound our posture problems in society…….

    There is one other cause of a posture misalignment that I’d like to mention here. STRUCTURE. In some individuals, their spine is actually misaligned in an abnormal posture. For example, from the front, the entire spine may be shifted to the left or right. From the side, a person’s middle back may be too far forward, or more commonly, too far backward, causing that commonly seen and called ‘humpback.’ The other common posture abnormality in our society is the forward head posture. This can actually be measured and compared to ‘normal’ limits.

    I’ve had the priviledge of working with/for this clinic that specializes in postural abnormalities for over a year now. I have seen pre and post xrays showing actual improvement with patient’s posture and effectively easing a lot of people’s pain. The technique is called Clinical Biomechanics of Posture (CBP), if you want to do some more research. In addition to being the Rehabilitation Assistant, I have also been a patient and where I once had frequent migraines and absolutely 0 degrees of curve in my neck, I now have an (almost) healthy 24 degrees of curve and no migraine since April ‘07.

    Be informed.

    Happy and healthy spines mean happy and healthy nervous systems!

    See: www.nwfamilychiropractic.com or www.idealspine.com for more information on the technique.

24. Albert | UrbanMonk.Net

    Dec 21 07, 7:40 pm PST

    24

    Phew, this is a great post. I’ve struggled with posture for a very long time. Part of it is just muscles, but part of it was really self esteem. I think it’s important to work on both at the same time.

25. Chris Marshall | Martial Development

    Dec 28 07, 12:49 am PST

    25

    I believe that if we pay the proper attention to lifting the top of our head (not our chin), that many of our postural problems will automatically be resolved.

    At times, I have literally spent hours practicing this one point and nothing else. It is a “secret” of internal martial arts training.

26. Gary R. Hess

    Jan 02 08, 11:48 pm PST

    26

    I have horrible posture and it is already showing in my mid-twenties–I’m sure the rough nature I have had hasn’t helped either.

27. Coop

    Jan 14 08, 4:02 pm PST

    27

    My clients often tell me that the first thing they notice when they begin weight training with me is that their posture improves.

    Thanks for helping others with your post.

    Best,
    Coop

28. Matthew Cornell

    Jan 15 08, 10:38 am PST

    28

    I’ll heartily recond Ryan’s suggestion re: The Alexander Technique. Tips and tricks are great, but addressing the underlying habitual usage issues is a) the only way to lasting results (IMHO), and b) a hell of a lot harder. I’ll just say that my results with a lower back problem resisted: yoga, meditation, chiropractors, and stretching. AT is nailing it, though.

29. Soar Office Chair user

    Jan 17 08, 12:36 pm PST

    29

    Thanks for the article. My back went out a month ago or so and the more I stretch it and workout, the better it feels. I had forgotten about the superman, I’ll add that to my routine!

30. jd

    Feb 08 08, 1:50 am PST

    30

    Tina - One way to set yourself up for success, at least while driving, is to arrange your mirrors and seat in a way that you need to use good posture. It’s a simple tip, but my cousin the chiropractor says its one of those simple things that actually works, particularly if you spend a lot of time in the car. It’s a constant reminder.

    If you sit behind a computer all day, it’s important to have the monitor higher than you would expect. You should literally be looking up enough that your head is slightly back — enough to bend you neck backward vs. forward. The curve in your neck is key. If you’re losing your curve, one thing you can do is find a chiropractor or other source for an exercise pump for your neck that helps you improve your curve.

31. lauren

    Feb 26 08, 10:37 am PST

    31

    Thanks for the info and thanks for helping others

32. Matt

    Jun 19 08, 10:32 am PDT

    32

    Hi,

    I just read this book and it has helped a lot. I had lower back pain and my shoulders were rounded but this book has helped me understand how my posture is linked to back pain. The book also has great lower back exercises and stretches, its definately the best resource iv’e found among back pain cures.

    Hope you find it helpful as well!

33. Matt

    Jun 19 08, 10:35 am PDT

    33

    sorry forgot to give the book name - Healing chronic back pain the 7 steps to perfect posture.

34. Personal Trainer

    Jun 25 08, 8:33 pm PDT

    34

    Posture Problems This is a take from a personal trainer’s prospective.

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