Good Posture: Health Benefits
Donald Aulds, M.D.
As we grow up, we often get tired of hearing our parents and other adults tell us over and over to sit up straight or to stop slouching. But as we get older, we realize that parents really do know best: Having good posture makes you look better and improves your health.
What is good posture?
The term “posture” refers to the alignment of the body to itself and other objects. Posture has to be considered in relationship to the earth’s gravitational pull. It is how the body holds itself and moves with and against gravitation pull. Humans – as opposed to four-legged animals – have developed efficient skeletons and muscles that use gravity to help us move and work more effectively. We start life unable to use gravity effectively, but as we become upright and mobile, our bodies have to learn to use gravity to our benefit. If our posture is not good, then gravity will begin to cause problems with our muscles and joints. Good posture occurs when the body is in a position that aligns the muscles, bones and joints and allows gravity to exert its force through the center of the body. By allowing gravity to fall through the center of the body, our muscles are allowed to move and work without extreme stress. Many cultures have studied the center of gravity, and it is often referred to as core stability with the center of gravity falling in the center of the abdomen below the level of the navel.
What are the effects of poor posture on the body?
When the body is not in proper alignment, the body must adapt and compensate to keep us upright and moving. Thus, poor posture will lead to abnormal wear and tear on the muscles, joints and bones, leading to muscle pain, fatigue, stress, damage to joint cartilage and tendons, and an increased risk of injury. Over time, this can lead to chronic back, knee, hip and neck pain, as well as foot problems. A recent study suggested that these conditions led to healthcare costs of more than $25 billion a year and a loss of thirty work days a year for each employed adult in the U.S. The stress on our muscles can cause an increased release of cortisol, the stress hormone, and may produce an imbalance in other hormones in the body. Poor posture can also change the alignment of the internal organs leading to difficulty with digestion and constipation. It can also lead to difficulty in circulation of blood leading to cold extremities.
What are the benefits of good posture?
- Most experts claim that correct posture can instantly make you look 10 pounds lighter and appear more confident to others.
- Correct posture can make you look taller and more at ease with yourself.
- Decreased neck strain, low back pain and carpal tunnel syndrome have been reported.
- Correct posture can reduce constriction of blood vessels, allowing nutrients and oxygen to be delivered to your organs so they can work more efficiently.
What is good posture while you are sitting?
- Keep both of your feet flat on the floor.
- Align your back with the back of the chair.
- Don’t slouch or lean forward.
- Keep your shoulders straight.
- Adjust the chair so that your knees are even with your hips.
- Keep your arms at a 75- to 90-degree angle at the elbow.
- Get up often and stretch.
- Choose a chair with good back support.
What is good posture while you stand?
- Keep your weight on the balls of your feet – not on your heels.
- Let your arms hang naturally at your side.
- Keep your feet about shoulder-width apart.
- Don’t lock your knees.
- Keep your head level and in line with your neck and spine – not pushed forward.
- Keep your shoulders upright and stand up straight.
Posture evaluation and improvement services are available at Huntsville Hospital Wellness Centers. You can begin the journey to improved posture and better health by calling (256) 265-WELL (9355).
More about Dr. Aulds
Donald G. Aulds, MD is an Obstetrician and Gynecologist and currently serves as the Medical Director for both the Women's Center and the Best Start Program of North Alabama. He is a Diplomat of the American Board of Obstetrics and Gynecology and Fellow of the American College of Obstetricians and Gynecologists.
Dr. Aulds completed his medical education at Louisiana State University School of Medicine, New Orleans, LA and his Internship and Residency in Obstetrics and Gynecology at Ochsner Medical Foundation, New Orleans, LA.
Dr. Aulds has been an active member of the Huntsville Hospital Medical Staff since 1980.
