The Significance of Maintaining A Good Posture


A good posture not only boosts an individual’s self-confidence, but is also a vital aspect of overall well-being. In simpler terms, it refers to the proper alignment of the body while sitting, standing or lying down. The alignment, often referred to as neutral spine, ensures that the muscles around the spine remain balanced, providing even support to the body and helping prevent muscle tension, pain, fatigue and various common ailments.


What is a good posture?


If you sit, stand or lie in a poor posture for a prolonged period, it puts stress on the muscles, joints and ligaments, potentially leading to back, neck and shoulder pain. Although the side effects of a bad posture may not be immediately visible, they undoubtedly take a toll on your overall health. By improving your posture and strengthening muscles, you can remove this strain and improve your overall physical well-being. While good posture may come naturally to some, one can gradually improve posture by adopting certain lifestyle behaviours and habits.


How bad posture affects the health?


A poor posture is often a result of factors such as inadequately designed work environment, fatigue from a long day at work, the aftermath of an intense gym session, or the repercussions of a restless night. When the body is not aligned correctly - such as letting the neck droop or rounding the shoulders - it may lead to various health problems, including:


  • Pain in the neck, back, and shoulders
  • Stiffness
  • Stress incontinence due to higher pressure on the abdomen and bladder
  • Heartburn and slowed digestion due to increased abdominal pressure


What constitutes a good posture?


The posture of a young child is a good example of how a good posture is - the back showing a graceful ‘S’ curve and their movements are easy and effortless. However, as we age, bad habits such as slouching and inactivity, often leads to a bad posture. One common bad posture issue is Upper Cross Syndrome (UCS), characterised by the disbalance of the muscles of the shoulders, neck, and chest - some too weak and some too tight. This imbalance often leads to hunched and rounded shoulders over time, with the neck and head craning forward.


How to improve bad posture?


Avoid slouching

To improve your sitting posture, run through a checklist. Start by correcting your lower back so that it is not slouched. Ensure you're seated well back with both feet flat on the floor, maintaining right angles at your ankles, knees, and hips, and keeping thighs level with the knees. Wriggle to sit on the bony points of your bottom, aligning your pelvis directly under the points of your shoulders to achieve a gentle curve in the lower back. Bring your head into the midline, aligning it with your shoulders, and complete the checklist by gently tucking in your chin.


Straighten Up

Maintaining an upright stance is a great way to prevent posture problems. You'll not only feel better but also look slimmer. Hold your head straight and tuck in your chin. Align your ears with the middle of your shoulders. Stand with your shoulders pulled back, knees aligned straight, and belly gently tucked in. Avoid protruding your hips. Stand tall as if reaching your head towards the sky.


Don't slouch at your desk

Slouching can cause tension in the muscle adding stress on the spine. A good posture means there is musculoskeletal balance which helps prevent back pain, neck pain, fatigue, and results in fewer headaches.  A lousy posture also smashes your inside organs together making it hard to digest food or get enough air when you breathe. To improve your posture, you can change the configuration of your work station or change the way you sit. You can also incorporate exercises like plank to help build strength.


Beware of 'Text Neck'

The term ‘Text Neck’ refers to neck pain and damage caused by looking down at the mobile or other wireless devices. When you tilt your head down to check messages it really strains your spine, often resulting in pain in the neck, upper back and/or shoulder. In addition, muscles at the base of the neck could go into spasm and become painful. The symptoms of Text Neck intensify when the neck is bent forward into the position that originally triggered the issue. This problem can be overcome by lifting the phone up and moving the eyes, not the head.



mobile app

Download HOD App

Download HOD App on AndroidDownload HOD App on iOS