Posture is not just merely cosmetic or about looking good. Your posture is an indicator of the health and function of your neuromuscular system. In our office, we see it all the time these days: the slouched shoulders and forward head posture – no thanks to the technological revolution! We spend hours and hours sitting and over time that deconditions your spine and nervous system. And studies show that poor posture can limit and decrease vital organ function to your heart and lungs!
So, the question begs, how do you improve your posture?
Well, let’s start from square one. Your spine is your back bone and it is the foundation of your posture. If you have vertebrae that are out of alignment, then this can directly impact the shape and structure of your spine and therefore your posture. It can also cause neurological interference which can show up as poor posture as well. Your posture is like a window into the spine and is also a reflection of the health of your nervous system. If your spine is deconditioned it can take on abnormal curvatures like a reversed curve in the neck (kyphosis), scoliosis and exaggerated curves (hyperlordosis).
Posture is not only a reflection of the spinal alignment but also the muscle strength and balance. Now, just because you are strong, does not mean you have good posture or a healthy spine. In fact, I know lots of people who body build or lift weights and have terrible posture and spinal health.
Muscle strength in the core muscles is a key factor in improving your posture. The erector spinae muscles, the multifidus, the rectus abdominus, the internal and external oblique muscles as well as a lot of other little muscles are very important for stabilizing the spine in good posture. The coordination of these muscles happens in the first few years of life through the infant and child motor milestones. We all know you have to crawl before you can walk, but even before that we have to stabilize our spine and core muscles, which starts when a baby is just learning to lift their head.
The brain and nervous system control all healing and function in the body, which also includes posture. So if you are in a state of stress, what happens to your brain? It goes into survival mode and drops into the brain stem which is more primitive in its function. When under stress the body goes into flexion, i.e. head forward, shoulders slouched, arms and legs curled in. This is the fetal position, which people curl up into when they have sustained a severe injury or have a panic attack. This can also be demonstrated in cats, have you ever scared a cat, its back arches up and the hair on its back stands up – this is flexion and poor posture!
Here are some simple steps you can take today to start improving your posture.
#1) Stop sitting. If you have a job where you have to sit, get up as often as possible and move your body. Your spine craves movement and movement feeds the brain with good neurological input. That input is like food for the brain, so if you sit all day your brain is starved!
#2) Breathe. Deep breathing is important for activating the diaphragm and muscles of your core. Before we ever add in core strengthening exercises you need to be able to breathe properly. This is a vital function that should be automatic, but many people need to retrain their breathing because they breathe shallowly. If you breathe shallow then your shoulders and neck will be chronically tight.
#3) Destress. Get outside in nature, play sports, connect with friends meditate (this can help with your breathing to). By creating more time for you, you allow your nervous system to calm down and this takes you out of the fight or flight response.
#4) Walk everyday. Walking is not only good for your cardiovascular system, but walking is essential to properly load the core muscles that stabilize your spine and are essential for your posture. It is also a great way to destress and get some fresh air!
#5) Exercise. Work on foundational movements like 3 months prone, which is what a baby has to do at 3 months old to stabilize their core and lift their head and 3 months supine which essentially is the happy baby position. This must be mastered before doing more advanced core exercises. Before you ever go to the gym and do bench press or lift something over head you should be focusing on core strength and mobility.
#6) Get checked and adjusted regularly. If you are reading this you likely already see a chiropractor regularly to help maintain the health of your spine and nervous system. All of the aforementioned steps to improve you posture will not work as well if you are subluxated (spinal bones out place) and dealing with neurological interference.
Dr. Thom