Why Posture is Important
Living an active lifestyle is key for physical and mental health. But chronic pain and injury can throw a wrench in the works. Many injuries are due to misalignment created by poor posture or form. Posture is not just for aesthetics and etiquette class.
We are designed to stack. Hips stack over knees over ankles. Each vertebrae stacks over the next. Anything that causes misalignment may cause discomfort. Young children tolerate misalignment better but overtime it can and likely will become problematic.
There are normal phases of in-toeing and out-toeing in the toddler and preschool years. But by school-age and certainly by middle school if these issues have not resolved they should be addressed. Any recurrent pain that affects activity should be evaluated. Misalignment may cause chronic problems.
Proper posture helps back muscles relax. This reduces fatigue, backaches and other pains. It also aligns the joints and bones in the spine, reducing the risk of degeneration and arthritis.
Having good posture means standing in a position that centers your weight over your feet. It also means sitting up straight while seated. The correct form should be used while moving and exercising.
Good posture while standing includes: Chin parallel to the floor. Shoulders are even. No flexing or arching of the spine. Arms at your sides with level elbows. Hips even. Abdominal muscles engaged. Knees even and pointing straight ahead.
Good posture in sitting includes: Chin parallel to floor. Shoulders, hips, and knees at even heights. Knees and feet pointing straight ahead.
It’s especially important for children to be aware of good posture because the habits they develop can go on for a lifetime. Over years, poor posture can cause structural anatomical changes to occur and raise their risk of having pain and/or injury. Start young. As early as toddlerhood engage your child in play involving balance and coordination. Toddlers are natural yogis. Sports, martial arts, dance and gymnastics should work on good form and teach proper alignment.
Gravity exerts a force on the joints, ligaments, and muscles. Good posture helps evenly distribute this force throughout the body. In this way, no one structure ends up being overstressed.
Hunching up your shoulders or leaning forward while you’re working on the computer, failing to take frequent breaks (about every 30 minutes) when you’re using the computer, spending too much time looking down at a device like a phone or tablet, not getting enough physical activity or a good variety of physical activities, sitting too much and wearing shoes that are too stiff or restrictive can all lead to poor posture. Poor posture can cause back pain, shoulder pain and neck pain. In addition poor posture can result in fatigue since tension and compression are added to structures that weren’t meant to bear the weight.
Improving posture is possible but requires awareness and adjustment. Stand or sit in a chair in front of a mirror and practice good posture. Take frequent breaks if you’re using a computer or other electronic device. Get regular exercise that’s varied to help strengthen your core along with extremities. At work or school sit back properly in your chair. Stretch daily with sports and as a break from sedentary activity. Exercises like yoga or pilates help strengthen and stretch.
If there is a misalignment, address it early. With chronic or recurrent pain the posture should be evaluated. Physical therapists or sport trainers can evaluate and give therapy and provide exercises. If there is severe pain, numbness or a serious injury your medical provider or a specialist in orthopedics should be involved.
In the long list of parental responsibilities, posture often goes unaddressed. We do not want to nag and harp all day. As with much of parenting, be a good example and come up with ways to make it fun. Children who are active from a young age have better muscle tone in general which supports better posture. In sports, work on stance and posture. Talk about how to wear a backpack or carry a load with minimal stress on the body. Acknowledging your need to work on better posture to help prevent aches and pains. Share wins of overcoming issues through proper posture and exercises.
Proper form and posture makes for less pain and injury. Get out and enjoy movement and nature as a family regularly. Stretch and practice yoga together. But mostly laugh a lot, take in the views and have fun!
