Introduction

Optimal posture is so much more than standing straight with your shoulders back. Good posture involves using active and passive stabilizers to keep joints centrated and in proper alignment. One’s active stabilizers consist of muscles while passive stabilizers consist of bones, ligaments, and connective tissue. These tissues work together to keep joints in proper alignment. If one’s active stabilizers are damaged or not functioning properly, more pressure gets put on passive tissues and vice versa. Perfect posture looks different on every person as we are all made up differently and we are mobile beings. Our posture is meant to be dynamic and mobile, but problems arise when one spends too much time in one position. Too much time in one position, which for most people involves forward flexed posture with shoulders and pelvis rolled and rocked forward respectively, can put stress on passive tissues leading to joint irritation and eventual arthritis. Changing your posture frequently and building proper activation of your core and other muscles can keep stress off passive tissue and transfer it to your core and back muscles which prevents joint irritation and degenerative conditions.

Poor Posture Stereotype

Everyone knows the typical hunched over seated position that we associate with bad posture. Remaining in this posture for too long can lead to excessive muscle tension and stress on joints. With long days, sitting at a desk, it is easy to get stuck in one position. The stereotypical bad posture uses little muscle or core activation. Therefore, with the lower energy requirements our body will naturally migrate into this hunched state. As previously stated, this can lead to unnecessary stress on our body. Advice to avoid this disposition involves mixing up your posture frequently to disperse load to different structures throughout the day.

Load Transfer

Strength and resilience in our muscle tissue is necessary to remain in an erect posture for an extended period of time. If one’s back and core muscles are weak and they attempt to stand or sit in a straight position for several hours, they could put strain on their muscles leading to various aches and pains. Thus, training is important to help give us the opportunity to take a load off of our joints. Staying in one posture for too long can create muscular imbalances that are characterized by a series of tight muscles carrying the load for weaker muscles. Through strengthening and stretching one can make their body more functional and balanced. Transferring load between various structures in our body lowers the odds of postural ware and tear on the body.

Building Strength

Important muscles to focus on activating when considering posture are your various core and back muscles. Chest muscles and hip flexors can often get tight when remaining in the stereotypical poor posture. Therefore, these muscles can often benefit from stretching. Building up your back and core will result in an extensive support system for your spine, keeping it in a neutral position, and preventing excessive loading. Though this is not the only benefit. Activating these muscles also improves positional awareness, so that you can better interpret when your body is in poor position and not distributing load properly. Strengthening these core and back muscles can be done through a variety of different exercises. Depending on availability of equipment, one can use their body weight, bands, or weights. This means creating strength in your back and core can be very accessible.

Conclusion

Many will notice that a dynamic and consistently changing posture is the best form of posture. Switching from a seated to a standing desk, or switching positions in a chair, can be extremely beneficial. That being said, it can be easier to find yourself in a hunched posture due to the lower energy levels required. Building strength in your core and back will help you stay out of the stereotypical bad posture, which puts large amounts of pressure on your ligaments and joints. In doing so you will find that your body will be more functional with fewer aches and pains arising from posture related issues.

-Chiropractic Intern Rob