Jeri Steinmetz, PT, MT

Physical Therapist at Dreyer Medical Clinic – Mercy Campus and Batavia

Making a conscious effort to attain good posture can help reduce some of the aches and pain that may be experienced in daily activities.  Good posture is essentially the position that puts the least stress and strain on the body tissues.  In this optimal or “neutral” posture, the joints of the spine and shoulders will have the least compression on the joint surfaces, the muscles will not be stretched excessively, and will be able to work effectively when needed.  Even though there may be one position that is optimal for the body, it is not healthy to always remain in that position.  Frequent movements or positional changes help to stimulate circulation to the muscles, joints, and spinal discs.  If you have to stand for a long period of time, it is helpful to gently shift your weight side to side (as if you were rocking an infant).  If you have to sit for a long period of time, you can shift your weight from one hip to the other, you can alternately round or arch your back, or you can shift weight forward and backwards from your buttocks to your feet.     

Many of the activities we do require use of our arms in front of our chests: working on a computer, carrying groceries, holding children, working on machines, and sports such as golf or gymnastics.  This can lead to tightness of the pectoral (front shoulder) muscles and rounding of the shoulders.  When the shoulders are drawn forward, it leads to rounding of the upper back and forward position of the head.  In this forward head position it is more difficult to swallow and reduces the ability to breathe deeply.  It can also cause clenching of the teeth, and increased compression in the neck, which may lead to headaches.  Spending long periods of time in this position can lead to weakness of the postural muscles and stiffness that limits the ability to attain neutral posture.  Upper neck muscles end up working excessively to compensate for reduced use of the shoulder or upper back muscles, they become tight and painful.  You can avoid this progression by performing frequent positional changes and postural corrections. 

Just knowing the cor­rect position your body should have is a big step and the best way to begin. Correct posture maintains the three natural curves of your spine — cervical, tho­racic, and lumbar.   The cervical curve is an inward or forward curve at the neck, the thoracic an outward or backward curve at the upper back, and the lumbar an inward curve at the lower back.  Maintaining healthy posture does not mean keeping your back and neck rigid or unnaturally straight – it just means maintaining these natural curves.  You can achieve correct posture, referred as the “neutral” position, by keeping the shoulders down and back, stomach tucked in, and the chest up.

Regular stretching of shoulders, spine, and chest help you to have the ability to attain a neutral posture.  Learning to raise your sternum (front of the chest) when you breathe in and relax your shoulders gently down and back as you breathe out will help correct your posture throughout the day.  It is helpful to take short stretch breaks during your day.  Stop and stretch your arms overhead, open your chest and swing your arms outwards, and raise one arm overhead and lean to the opposite side.  These can be done while sitting or standing.  Spend a few minutes each day lying on your back with your arms stretched outwards; you can bend your knees and gently rock them side to side.  To help “open” the front of chest you can lie on a blanket roll or two funoodles that span the length of your spine.

Often, poor ergonomics at work can account for incorrect posture.  If you work in an office, this is the best posture: when sitting, your ears, shoulders, and pelvis should be lined up; the head and neck should be upright; feet should be flat on the floor; the top of your computer monitor should be at or below eye level; the screen should be 18 to 30 inches away; wrists should be straight and relaxed; the keyboard should be below chest level and the lower back should be support­ed, either by the chair itself, a lumbar roll, or a towel.

Try to use the neutral position in all your normal activities. Give yourself regular “posture checks” throughout the day, paying close attention to what posture you are using, returning to neutral position if you notice you are slouching.  Another method of preventing slouching is to get up from your desk periodically and just walk around for a minute or two. This will give you more energy to sit upright.

It may not feel natural at first, and may take some effort to use, but over time, correct posture will become the most comfortable posit­ion.