May is International Posture Month. Find out everything you need to know about posture to stand, sit & live a better life!

May is International Posture Month. Find out everything you need to know about posture to stand, sit & live a better life!

May is Posture Month around the world; 31 days to raise awareness about proper posture, what we’re doing wrong that sorely needs correcting, and the health impact that follows. Founded years ago by posture expert Dr. Steven Weiniger, it’s now a month when chiropractors MDs, therapists, athletic trainers, and others come together to help us stand, act, and live taller.

In fact, Posture Month (Posture.org) is even more important these days, as we’re sitting more, working more, and definitely spending way too much time hunched over our smartphones, computers, and electronics. The conditions and injuries associated with bad smartphone posture, including back, neck, and shoulder pain, are together called Text Neck.

The facts about posture:

You may think that keeping a good posture is relatively simple. However, did you know that merely standing up straight takes 640 muscles, 206 bones, 45 miles of nerves, and 60,000 miles of blood vessels?

Every year, upwards of 65 million Americans suffer back pain, and 7.6 million adults are disabled by their back pain.

In fact, 80% of Americans will endure back pain at some point, including 1 out of every 4 adults in just the past three months.

Among people less than 45 years old, low back pain is now the most common disability, leading to significant losses in work productivity, cessation of normal activities, and the loss of enjoyment in everyday life.

Incredibly, the average person sits for 13 hours per day, often at work hunched over their desk or computer, but also in the car, on the couch, etc. What you also may not realize is that sitting restricts circulation and even breathing.

On average, Americans only stand, walk, or move around an average of four hours every day, or less than 25% of their waking hours.

Concerns over our posture certainly aren’t confined to middle-aged or older adults. In fact, the average college-aged Millennial now spends 8-10 hours a day on their smartphone, and possibly even more time on laptops, tablets, and other electronic devices. That leads to poor habitual positioning and posture that seriously strains their neck, a condition called “Text Neck.”

Posture and long-term health:

Most people don’t realize that bad posture can have a significant detrimental effect on your health long-term. Throughout human history, our species has always been on the move, walking, running, doing manual labor, and only infrequently sitting. However, the exponential increase in sitting time – and the bad posture from Text Neck – folds and cramps our bodies, including vital organs, inhibiting proper function and atrophying muscle over time.

Poor posture can negatively affect:

• Breathing
• Circulation
• Digestion
• Heart, lungs, and other vital organs
• Muscles, ligament, and joints
• Range of movement

Improper posture can also lead to:

• Back pain & neck pain
• Cardiac Arrest
• Chronic Fatigue Syndrome
• Clots
• Depression
• Headaches
• Heightened stress
• Lethargy
• Loss of mobility
• Nerve interference

In fact, your posture is so tied to these systems, functions, and conditions that there’s a direct correlation between the quality of your posture and the length and quality of your life.

Improving your posture will help you:

• Age gracefully
• Better range of motion and flexibility
• Breathe easier and more deeply
• Feel more energetic
• Help prevent injuries
• Improved balance and coordination
• Increase your confidence
• Pain-free movement
• Perform at your athletic peak
• Reduced stress and anxiety
• Suffer less fatigue
• Sleep better

Bad posture = shorter life?

Human beings naturally lose height as they age, and your posture can hurt – or help – that degeneration. Correct posture will slow the natural loss of height, while incorrect, hunched posture can accelerate that process.

Even more concerning, research suggests that as we lose height, it may cause the restriction of lungs and abdominal organs, contributing to a higher risk of heart disease, stroke, and respiratory failure.

In other words, bad posture can actually shorten you – and shorten your life!

The correct posture for sitting at your desk at work:

So much of your positioning at work will be dictated by the height of your computer screen. Keep your monitor or screen is in line with your eye height, tilted slightly so you only have to move your eyes – not your neck – to see the whole screen. This will protect your neck and shoulder muscles from fatigue and injury.

It’s recommended that you sit at least 18 inches from the computer screen, which helps keep your head and torso aligned correctly.

Keep your elbows close to your sides and forearms parallel to the floor. That way, you’ll be able to easily reach your keyboard without moving your elbows.

For proper back alignment while sitting at your desk, tilt your pelvis a bit forward so that you’re almost sitting on your hamstrings, instead of your full weight on your back and tailbone.

Place your feet flat on the floor. If your feet don’t reach the floor comfortably, use a box or footrest, but don’t curl up your legs or dangle them.

Your ankles should be in front of your knees. Make sure there’s a small gap between the back of your knees and the front of your chair. Your knees should be at or below the level of your hips – not above.

And, most importantly, get up and move around frequently, stretching, walking, and giving your body a chance to improve circulation and straighten your spine.

Correct standing posture:

While standing, it’s just as important to keep proper posture. So, when you’re fully upright, align each zone of your body – the head, torso, pelvis, and legs, straight up and down.

Raise your head and center it over your body, straightening but not hyperextending your back.

To check or correct your standing posture, imagine a balloon attached to your head that’s gently extending it as well as centering it over your body.

Correct posture for sleeping:

Research shows that side and back sleepers maintain better posture and breathe easier, so avoid sleeping on your stomach.

These days, the average person sleeps for 7 hours a day, so invest in a good mattress (most people prefer firm, but test out and get the right one for you) and pillow.

If you’re a side sleeper, place a pillow between your knees to add pelvic support and align your hips and torso.

When you sleep on your back, use pillows with a neck contour to properly support your neck and spine.

So, what are some ways you can improve your posture during Posture Month and beyond?

How can you correct your posture?

First, it’s important to identify how you are sitting, working, standing, and sleeping. Take note of your alignment during these activities (or inactivities!), so you can correct them and assume a better posture.

Periodically, stop and correct your posture, going through the points we outlined above. Make an extra effort to recognize and correct your form while using your smartphone or computer at work. Pretty soon, the correct form and position will be a habit.

Likewise, you can help your posture by changing your environment, making sure your work chair, desk, computer screen, car seat, and mattress are high-quality and fit your form.

Other ways to improve your balance, core strength, and posture include:

Yoga
Exercise
Pilates
Physiotherapy
Massage
Periodic stretching at work or during the day
Regular chiropractic alignment

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Contact my office if you’d like to make an appointment to talk to me about your posture or any pain or injuries it may be causing.