We don’t always give a lot of thought to our posture, which is unfortunate as it can have a significant impact on our overall health and wellbeing.
Putting effort into acknowledging and improving your posture is one of the best things you can do for your health. If you’re struggling with this — whether due to an injury, pre-existing health condition, or simply poor technique — Freedom Sports Medicine’s team of experienced Lilydale physios can assist.
Continue reading to learn a little more about the top benefits of good posture and how to improve your stance.
What does good posture look like?
To start with, let’s define what good posture looks and feels like.
Your posture will be different whether you’re lying down, sitting, or standing. When sitting, ensure your back is straight and your shoulders pushed back. Your buttocks should touch the back of your chair and distribute weight evenly on both sides of your body. Knees should be bent at a right angle and both feet need to sit flat on the floor. Try to avoid sitting still for periods of longer than 30 minutes — if you’re at work, get up and have a quick stroll around the office to keep your blood moving.
The posture you should adopt when standing is quite similar. Keep your feet shoulder-width apart and try to distribute the majority of your weight on the balls of your feet. Avoid locking your knees, pull in your abdomen, and keep your head straight and aligned with the centre of your body. Your spine should naturally curve in three places: your lumbar, thorax, and cervical areas.
Achieving good posture when sleeping can be difficult, not least because you will be largely unconscious of what your body is doing. Investing in a good-quality mattress and pillows is a good place to start. Try and find a position to sleep in that enables you to maintain the natural curve of your spine.
Benefits of good posture
The benefits of good posture are numerous and include:
- Reduced lower back pain: Few types of chronic pain are more irritating than back pain. Given how heavily we rely on our back to do everything from getting out of bed in the morning to carrying the groceries to the car, a strong and stable back that is free from pain will make your life far easier.
- Fewer headaches: Do headaches plague your life? Are they accompanied by tight shoulders and taut neck muscles? Poor posture could be the root cause. A straighter and stronger back may help reduce the frequency and severity of your headaches.
- Decreased joint degradation: Part of good posture is achieving equal distribution of weight on both sides of your body. If you tend to slouch to one side or lock your knees when you stand, your joints may experience premature and uneven degradation.
- Increased lung capacity: You may not realise it but slouching can significantly decrease your lung capacity. It makes sense — the further you hunch over, the less room you have to intake oxygen and decrease carbon dioxide. Increasing your lung capacity is important for elite athletes and everyday people.
- Improved sporting technique: All sports, from marathon running to AFL, require the use of specific techniques. For elite athletes, it can take years to develop the right skills and movement patterns. Building from a base of good posture can certainly help this process.
- Increased confidence: While not relating directly to your physical wellbeing, another result of improved posture is increased overall confidence. Having a strong, assured posture can boost your self-esteem and give you the push you need to take on the day.
How a physiotherapist can help
Whether your ability to achieve good posture is being hindered by a specific injury or your posture has just slowly softened and slouched over time, Freedom Sports Medicine’s team of experienced sports physiotherapists in Melbourne can assist.
Our physios will work with you to determine the root cause of your issue and tailor an exercise plan to help strengthen your back muscles and improve your overall posture. Before too long, friends and family will be commenting on the difference in your appearance, and you’ll benefit from reduced pain, fewer headaches, and more energy.
Contact Freedom Sports Medicine today, and one of our experienced Lilydale physios will be happy to assist.
