As you know I am a yoga therapist as well as a physical therapist and believe that good posture is a must to stave off many medical ills. Poor posture can lead to many pains and aches, including headaches, neck pain, shoulder pain, and back pain. Typical postural changes that can lead to pain include a forward head, rounded shoulders, rounded back, and arms rotated inwardly causing the shoulder blade to lift off the back. With frequent poor posture the muscles that are being stretched become weak and the muscles that are shorted become tight and incompetent. This leads to decreased muscular control that can lead to pain.
What is good posture?
As your Momma said “stand/sit up straight!”. Start with trying to be as tall as you can, feel your spine elongate and have a slight tuck of your chin. Hold your shoulders back and down. This might feel awkward or hard to maintain for a very long period. Start with short intervals and build upon it. You may want to start against the wall to give you a sense of how upright your posture. Another important posture is sitting, one should keep a slight curve in their low back, called a lordosis. When sitting in a chair, if not supported you can fatigue and sink into poor posture with a flat low back and rounded shoulders and forward neck causing back and neck pain. It can be beneficial to use a small pillow or roll up a towel in the small of your back when sitting for an extended time.
How do I improve my posture?
Simply try to sit and stand tall. If some muscles have already become tight or weak, there are some exercises you can do to reestablish your muscle balance. If you have pain related to postural changes I recommend seeing a physical therapist to have a program specifically designed for you.
An easy way to assess your posture is by using the wall and see if you can keep your shoulders back, thumbs pointing out to the side and keep your head touching the wall without lifting your head, keep your chin tucked. If your upper back is rounded or your head can not touch the wall you have postural changes.