Maintaining good posture

Poor posture can lead to stiffness and poor flexibility to back pain

Poor posture usually involves a distortion in one or more of the three main curves in your spine: the slight forward curve at the base of your neck, the slight backward curve between your shoulders or the forward curve in your lower back.

These curves help your back absorb the force of gravity, and the weight of your body. Any distortion of these, or any sideways curve of your spine (scoliosis), places strain on your vertebrae and on the muscles that support them.

Risks of poor posture

The long-term effects of poor posture include degeneration of the joints in your spine and lengthening or shortening of the ligaments and muscles of your back. This can lead to musculoskeletal problems ranging from stiffness and poor flexibility to back pain.

When you combine poor posture with lack of regular movement – hours slumped in front of a television or hunched over a computer, for example – you will weaken your back muscles and make yourself even more likely to suffer back problems. Other possible consequences of poor posture include:

• Headaches. Poor posture while working at a desk or using a computer can also cause your neck and scalp muscles to tense up and this tension can lead to headaches.
• General health. As well as causing problems for your muscles and joints, a stooped or hunched posture can put pressure on your internal organs. This interferes with their efficiency and function.

Your lungs and digestive system are particularly affected by poor posture: when your chest wall is scrunched up you can only take shallow breaths and pressure on your intestines interferes with your digestion and can lead to constipation.

Walking and running posture

The way that you walk or run – your gait – is important for your balance and stability as you move. Good gait provides maximum power for minimum effort. The key to good posture here is to hold your body upright but relaxed, to avoid wasting energy and to keep your balance in check. Leaning too far forward or back while walking or jogging can place unnecessary strain on your hips, knees and spine.

Pronation

When you take a step forward, you should naturally land on the outer edge of your heel, rather than flat on the ground. Your foot then rolls inwards so that the inner edge of the sole takes more of your body weight. This inward roll, known as pronation, helps you to balance and absorbs shock. Without proper pronation, the foot and ankle have problems stabilizing the body. Studies suggest, however, that well over half of the population either under- or over-pronate.

• Over-pronation: Lots of people, particularly people who have very flat or flexible feet, roll their feet too far inwards. This increases the strain on the feet and calves and may contribute to a range of musculoskeletal problems. You may benefit from a special support under the arch known as a medial support.
• Under-pronation is most common in people who have very high arches. It is less common than over-pronation, but can be even more harmful for your joints. If you under-pronate, you may benefit from wearing shoes with a soft midsole and curved shape to encourage pronation.

Found this article informative? Subscribe to our magazine today and receive more Best Health exclusives delivered to your door!

Healthy Bones, Muscles & Joints, Reader's Digest