Fixing Your seated Posture
Memories of our parents’ stern voices telling us to sit up straight still make many of us straighten up (even in middle age). Did you ever wonder about the effects of bad posture on your health? Let’s take a deeper dive into good posture. Like most people, odds are you don’t maintain correct posture while sitting at your desk and are most likely hunching over your computer for hours a day. This creates neck, back, and shoulder muscle tension that can become quite painful and lead to the risk of other health issues.
From an energetic perspective, when we hold tension in a certain part of the body, it blocks the flow of chi (life force energy) in that part of the body. Emotions related to these energy centers or chakras are then stifled. For example, the neck and shoulders are part of an energy wheel known as the throat chakra. It is from there that we speak our truth and speak up for ourselves and others. So when you hold tension in that part of your body, you are restricting the energy to that part of your energetic self and making it more challenging to speak up.
Studies have also shown a direct link between posture and mood. A study by Harvard University found that sitting up straight with a good posture in your chair improved certain symptoms of anxiety, stress, and depression. It is again a reminder that we are mind-body organisms and the importance of taking a holistic approach to our health and overall well-being.
Why Correct Posture is Important
For a broader perspective on the importance of correct posture, the American Chiropractic Association, spells out the physical benefits:
“decreases the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain.
reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury.
allows muscles to work more efficiently, allowing the body to use less energy and, therefore, preventing muscle fatigue.
helps prevent muscle strain, overuse disorders, and even back and muscular pain.”
Did you know that your posture can affect your mood? According to a popular article by Rush University,” research investigating the connection between posture and emotion has shown that good posture can actually make you feel better. Posture affects our emotions and thoughts, and vice versa. Slouching makes it easier to think negative thoughts while sitting or standing in a strong, upright position encourages empowering thoughts. Standing tall instead of scrunching up also means that you occupy more space and radiate more energy to others, which in turn can make you feel more confident.”
A study by Harvard University found that sitting up straight improved certain symptoms of anxiety, stress, and depression. Given the dramatic increase in mental health issues brought on by the pandemic, take advantage of the positive impact good posture can offer you. It is not a one-stop solution but it is an important way to improve your self-care and overall health. Begin to observe your posture as you observe your emotional state. Is the energy flowing easily or is it more difficult to flow as a result of how you sit or stand?
The 4 Types of Posture Misalignments and How to Prevent Them
There are 4 main posture misalignments. Each is listed below with the health risks and recommendations on how to prevent them. Correcting your sitting and standing postures can result in improved physical and emotional well-being and improved overall health.
TechNeck
According to Health Matters, “Tech neck,” the act of stressing muscles while using phones, tablets, and computers, resulting in neck and shoulder pain, stiffness, and soreness, is a problem that’s getting worse. Headaches, stiff necks, neck spasms, and pain between your shoulder blades are common complaints.
A better way to sit is with the chair reclining 25-30 degrees with good lumbar support to prevent slouching. In this position, the discs in the back, as well as the neck, are subjected to much lower forces than in an upright position, and the muscles in the back of the neck no longer have to contract to hold your head up.”
Curvature of the Upper Back
According to Medical News Today, “the primary sign of kyphosis is a visible forward curve in the upper part of the spine. It causes the upper back to appear curved over, with the shoulders rounded forward.” In layman’s terms, a hunchback. “Postural kyphosis is more common in adolescents, people over the age of 40, and females.” It can be caused by fractures, osteoporosis, and disk degeneration.
Prevention techniques include:
exercising regularly to keep the back and core muscles strong
avoiding slouching while sitting or standing
making sure workspaces and desks are set up ergonomically
using chairs that support a healthy sitting position
Swayback
According to the BackClinic, “hyperlordosis, a sway back, exaggerates the curve of the lower back. When standing, the belly appears to sag forward and your pelvis tilts forward to compensate. It can be caused simply by poor posture, lack of exercise, and obesity.
Prevention techniques include:
massage therapy works ‘hand in hand’ with chiropractic as treatment options for swayback posture
Specific stretches and exercises focused on relaxing tight muscles and building strength in weak areas (core, glutes, hip flexors)
Avoid sleeping on your stomach and invest in a new, firm mattress. Have your workstation ergonomically assessed.
Take up functional training or stretch classes that engage a wider variety of muscles compared to traditional gym training.
Flatback
Balanced Be Better shares that “flat back posture is when your lower back flattens out, losing the curve in your spine and tipping your pelvis backward. This posture changes the way your muscles work throughout your spine, causing you to stoop forward and poke your chin out. Flat-back posture affects up to 70% of people and is the most common posture today.
Changing the way you stand will help you to improve your posture. Just imagine a string attached to the top of your head pulling you towards the ceiling and lengthening your spine.
Drop your chin downwards (like a nod forward)
Let your shoulders drop back and down
Lift your chest bone up and forward
Squeeze your buttocks together
Keep your feet about hip distance apart
Balance your weight evenly between both feet
Keep your knees soft (the opposite of locked back)”
Correct Your General Posture
According to Better Health Channel, there are several things you can do to ”improve your general posture:
Remember the rule of ‘curve reversal’ – for example, if you’ve been leaning over your desk, stretch back the other way.
Perform stretching exercises two or three times a week to boost muscle flexibility.
Exercise regularly to improve muscle strength and tone.
Your abdominal muscles support your lower back, so do abdominal crunches
Cross your legs at the ankle, rather than the knee.”
Just remember EAR-SHO-HIP
If the list above seems overwhelming and you want to keep it simple (yes, please!) then follow the advice in WebMD’s popular article on the topic, “as a rule of thumb, aim to keep your ears, shoulders, and hips aligned when you sit, stand, and walk.” I term that “earshohip”. This rule applies to good sitting and standing posture and will support a healthy back.
Don’t Forget to Consider Ergonomics While Telecommuting
Ergonomics, the study of people in their work environment, obviously applies whether you are working in the office or at home. However, for those that telecommute, there may be less attention given to good sitting positions in your home workplace. Correct posture is only one consideration. Additional recommendations for good sitting posture come from the University of Pittsburgh’s Environmental Health and Safety Program:
Keep your feet supported on the floor or on a footrest when you work to reduce pressure on your lower back
Avoid twisting or bending your trunk or neck
Keep your shoulders relaxed with your elbows close to your sides.
How to Release Muscle Tension at Your Desk
Sit up straight in your chair (channel your inner ballerina) and try these exercises for 1-3 minutes each to reduce muscle tension in specific parts of your body typically affected by sitting for long periods of time. Train yourself to be present at the moment and notice when the tension starts to creep in and apply these simple and effective exercises. Always remember to consult your physician for chronic or severe pain to ensure vibrant health.
Your Shoulders
According to Dr. Heidi Chiropractic, “generally speaking, anger and pride can create tension that results in shoulder neck pain. Additionally, an increased mental workload can cause extra shoulder tension. You may literally feel like you are carrying the weight of the world on your shoulders”.
Practice this simple and effective exercise to release muscle tension in your shoulders. Sitting down, slowly roll your shoulders forward as you inhale and exhale as they come down; then inhale and roll them up and back. Exaggerate the movement and breathe into any points of tension.
Your Back
Your spinal column provides the main support for your physical body’s structure. So according to WebMD, back pain “can stem from sore muscles, ligaments, and tendons, or from herniated disks, fractures, and other problems in your upper, middle, and lower back.”
What’s the solution? Apply the same technique as above but alternate rolling your left shoulder forward and your right shoulder back to release tension and support a healthy back. You can also arch your back several times. This is a great tip for sitting for long periods in the car.
Your Neck
According to a popular article in Psychology Today, “shouldering too many responsibilities is a pain in the neck. If you suffer from neck and shoulder tension, it’s likely that you're overly burdened.” Apply shoulder shrugs. Sitting up straight, squeeze your shoulders up to your ears and then allow them to drop; move quickly. It’s in the drop of the shoulder shrug (not a controlled movement) that the relief comes in. End by squeezing your shoulders in the up position while you suspend your breath to allow the energy to circulate in that part of your body. Exhale and drop your shoulders. Breathe deeply into them.
Your Wrists
Show your wrists some love too. Did you know that you can experience muscle tension in your wrists from repetitive motions? Hold your right forearm just below the wrist with your left hand to isolate your right hand. Shake your right hand from the wrist. Less than a minute should bring relief from muscle tension. Switch sides.
(MD NOTE: suggestion for the call to action) Take care of not only your posture but your mind, body, and spirit with a Kundalini Yoga class. It will increase your flexibility (mind and body), release muscle tension and support your overall health.
Improve Your Posture with Kundalini Yoga
Want to dip your toes into Kundalini Yoga or tune-up your practice? Monique has taught hundreds with her compassionate student-centered style.