POSTURE AFFECTS HEALTH (and Balance)

It wasn't too long after I got involved in the field of fall prevention before I realized that posture and balance were intrinsically related. If your posture is good, so is your balance. And vice versa. I also realized that those parents who insisted on their children sitting up properly at the dinner table were doing those little ones an invaluable life service. If you learn good posture as a child you will never have to worry about a host of things that take forever to learn later on in life.
Posture is about the spine and how it is supported.
​This is an essential element in balance as well.
Posture is determined by the position of
​the head and pelvis.
Posture involves the torso. The support structure of the torso is the spine. The spine is made up of 2 major elements: the spinal column (24 vertebrae + the sacrum + the coccyx) and the spinal cord (the nervous system conduit that connects the brain to the entire rest of the body). For more understanding of the spine and how it operates I highly recommend reading more by clicking below:
Two types of problem postures are common:​​
  • Slumped: This is a typical posture for those who use walkers. It is the most frequent form of poor posture and is a by product of many conditions: depression, anxiety, exhaustion and obesity among others. Extended inactivity is a primary cause of this posture.
  • Arched and shortened lower back: This type of posture often results when problems with the knees or lower back make it difficult to walk. As well, dancers too often experiment with an arched lower back resulting many years later with lower spine inflammation.

Isn't it amazing how much better we look when we straighten up? Not only is improved posture better for our health but it also makes us look younger and slimmer.

Think of Mary Tyler Moore in the introduction to her TV series "Mary" where she strides along a path by a lake, full of confidence, energy and optimism. Her posture is stunning, evidence of how powerful posture can be.

The physical ramifications of bad versus good posture:

Slumped posture causes a host of problems:
  • The shoulders roll forward which in turn depresses the rib cage downward, causing shallow breathing.
  • The back of the neck shortens, eventually causing nerve impingement in the neck.
  • The abdominals disengage and distend and ultimately weaken.
Arched lower back:
  • The lower back muscles shorten and tighten, affecting nearby lower spine nerves. After time this can cause spine inflammation like sciatica, stenosis, bulging or herniated disks.
  • The abdomen disengages and drops forward unused.
  • Because power is coming from the lower back instead of the abdominals, walking becomes more difficult. With every step the lower spine is further impinged, exacerbating any lower back issues.
What happens to the body when your posture is good:
  • The head shifts back so that the back of the head is in line with the spine.
  • The chest lifts and breathing becomes much easier.
  • The abdominals engage to support the spine.
  • The sacrum takes an upright position.
Good posture delivers amazing benefits:
  • Breathing improves which affects so many things favorably including an increase in oxygen absorption.
  • We look so much more attractive.
  • Self confidence increases.
  • Doing anything is less strenuous.

Simple tips that result in good posture:

When sitting, bring the waist forward to no longer rest
against the back of the chair.

When standing, draw the head back with the chin slightly tucked.

Our bodies are like buildings.

Being from New York, I often relate human posture to how skyscrapers are built. Think of what would happen in 2 different scenarios:
​
  • Suppose the top floors were built offset to one side. How much scaffolding would be required to keep the building upright?
  • Think of what would happen if the bottom floor of the skyscraper was constructed so that it was tilted to one side. What would be necessary to right the building? 
Poor posture of the upright human body has similar consequences.
  • If the head is forward, out of alignment with the spine (as happens with many who use a walker) imagine how much work has to be done by the core to keep the body upright. Also much weight gets shifted onto the arms of someone using a walker.
  • If the foundation (the pelvis) is tilted under, the rest of the spine on top of it collapses forward. Again, a huge amount of core work must be done to keep the rib cage and head from falling over.
  • If the lower back is arched the lower floors are in the wrong positions but they offset each other. Stress is transferred to the already shortened lower back.
Getting the bones lined up correctly is just as important when we sit or stand as it is in building a skyscraper. One of the benefits of getting things lined up correctly for either is that it take far less work to keep upright than to be out of alignment. Therefore, good posture is not only better for our health. It is also less effort. 

There are two simple steps to good posture:

Step 1:
Get the bones of the spine into as good an alignment as possible.

Neck (cervical spine):
Rib cage (thoracic spine):
Waist (lumbar spine):
Lower back (sacrum):
Head back (lengthen back of neck).
Lifted.
Relax.
Sacrum upright.

Step 2:
Engage the abs and upper back to keep it that way.
Stretch the lower back.

What to do to correct slumped posture:
Neck:
Rib cage:
Waist:
Lower back:
Tail bone:
Stretch the muscles on the back of the neck.
Bring the shoulder blades together and down.
Relax because the abs are engaged.
Engage lower abdominals to keep sacrum upright.
​Pelvic floor muscles support the tail bone.
If your lower back tends to be arched:
Lower back:


​Waist:
Stretch the muscles and joints, paying particular attention to the sacroiliac joints and lower lumbar spine joints.
Strengthen and engage the abdominals to balance strength in front and back of the pelvis.
Please take note of something very important. You do not need to use a lot of effort to accomplish this. If the bones are on top of each other then it takes very little work to keep them there. When we are resting, bone placement is easy and little core support is necessary. Standing requires particular use of the upper back to keep the head back and the chest lifted. Abdominal use is of prime importance in all aspects of posture, balance and health. It is especially needed with an arched lower back.