"Stand up straight!" "Stop slouching!" These refrains will be familiar to many an exasperated parent reprimanding a sulking child. As we much as we didn't like the nagging, we should thank our parents for the reminders, because improving our posture is vital to our health.
Benefits of good posture
Good posture helps to treat chronic pains in our neck, back and joints.1 In particular, sufferers of back pain have reported significant symptomatic relief from making healthy changes to their posture.2, 3 It can also improve your joint strength and lubrication, strengthen supporting muscles and reduce muscle stiffness, reducing injury risk during exercise!1
Sitting pretty
Sitting is probably the most practised posture among Hong Kong's working class. We spend long hours sitting in front of the computer, sometimes 4 to 5 hours straight. Given the time we spend doing so daily, one can imagine how much a bad sitting posture could affect our health. Here is how you can improve.
- Purchase a chair with a backrest that mimics the shape and curve of your back.
- Relax and straighten your shoulders. Imagine there is an object between your shoulder blades, which you are trying to grip.
- Keep your feet flat on the floor for even weight distribution.
- Do simple exercises while at your desk.
- Try rolling your shoulders clockwise ten times, then counterclockwise ten times to loosen up the neck and back muscles.
- To strengthen your core muscles, which help you sit up straight, try flexing your abdominal muscles and holding the position for at least twenty seconds.
- Another great ab exercise is leg raises. Keeping your back straight and your core tight, raise both legs till they're parallel to the floor, then slowly lower them to the ground.
- Finally, for better circulation, get up and walk around for one minute every half an hour.
Standing tall, walking well
Apart from sitting, we should take note of how we stand. Standing up straight makes us appear taller, more confident and more attractive. Say no to “Turtle neck”! Here are five steps to form a perfect standing and walking posture.
- Spread your weight evenly over both feet and plant them firmly on the ground. Make sure you're wearing a pair of well-fitting, sturdy shoes.
- Look straight ahead, with your neck upright (but not stiff).
- Straighten your shoulders. Again, imagine there is an object between your shoulder blades, which you are trying to grip. This reminds you to square your shoulders instead of rounding them.
- Check that your shoulders, hips, knees and ankles are all in a straight line.
- Finally, straighten your back by drawing your abdominal muscles in and pushing your chest forward. For most of us, this posture does not come naturally, but practice makes perfect!
Building a good posture doesn't happen overnight — although getting a firm mattress with great lumbar support will do wonders for your posture — improving posture takes hard work, concentration and practice. But to keep aches and pains at bay, and enjoy improved joint and muscular health, it's worth it!
Sources
- Posture. Better Health. Visited 5 February 2014.
- Randomised controlled trial of Alexander technique lessons, exercise, and massage (ATEAM) for chronic and recurrent back pain. Little P, Lewith G, Webley F, Evans M, Beattie A, Middleton K, et al. BMJ 2008; 337: a884
- Backpain and Disability in Hong Kong Backcare. Visited 7 November 2017