I'm Still Standing, Better Than I Ever Did: Importance of Good Posture

*Elton John

Ok so, we've all had someone remind us to sit up straight so we don't end up looking like Quasimoto, the Hunchback of Notre Dame, when we hit middle age. But that's not really true, is it? I'm not going to get a hump on my back from sitting and standing the way I do. It's comfortable. How bad can it be?

Unfortunately, the truth is that it can be really bad. The human spine is designed with two curves, similar to a stretched out S. Like the picture on the right. However, when you hunch over while sitting or standing, you're putting your spine in a shape more like a candy cane. This can lead to severe back pain and damage. I, myself, can attest to this because when I was in high school, I actually lost my lumbar curve. That's the curve at the bottom of the spine that you straighten out when you sit hunched over. When this happened I was in an enormous amount of pain, and had to take medication and go through therapy to reestablish that curve. It didn't take long to recover once I knew what the problem was, but I immediately had to put my life on hold.

Bad posture can also cause tight upper back muscles (latisimus dorsi and trapezius), causing serious pain in the neck and shoulders, which can lead to tension headaches. Tight muscles become weak due to lack of blood flow and nutrient distribution. As a result they tighten even more, turning into a terrible cycle that causes even more pain.

There is a very simple way to prevent this from happening to you, and trust me, that is something you definitely want to do. That thing is to sit and stand up straight. Now, if you're used to hunching over, this will be difficult at first because your upper back muscles have weakened during all the time off you've been giving them. Practice and exercise will strengthen them for you, if you're persistant.

Start by going for walks and runs. When you do this, your body automatically aligns itself to the proper position. Just remember to keep your head up so that your neck is also in alignment with the rest of your spine. This will begin to train your muscles in their correct usage. Then move on to attaining good posture while your in the static positions of sitting and standing. If you're at a job where you have to do either for a long period of time, you probably won't have much endurance the first time you try it. Just do it as long as you can several times a day. Your time will increase with practice. Another good way to build up your upper back is strength training, like yoga or weight lifting, focusing mainly on the latisimus dorsi and trapezius muscles.

Good posture will help loosen knots in your upper back, which if not treated can lead to lower back pain, and even prevent the healing of a back injury. To help relax them faster, you can do stretches such as:

• crossing one arm over your chest and pulling it closer with the other
• neck rolls
• the yoga position known as "Little Piece of Heaven" where you get in a fetal position face-down on the floor and stretch your arms out past your head, relaxing your forehead to the floor
• therapy ball: inflatable ball that you place between your shoulder blades and lay on several times a day

Now, that you're no longer hunched over, let's make sure that your lower back has the proper curvature. To do this, lay on your back on the floor. Your hip and pelvic bones should be level. If they are not, try this flexibility move:

• lay on the floor on your back
• level your pelvic and hip bones
• keeping one leg flat on the floor, extend the other to where it is perpendicular to the floor, or as much so as you can
• hold for several seconds and switch legs to repeat
• if you need help, use a wall to support your raised leg
• a therapy band can also be a great alternative. Using a therapy band can be easier on your leg muscles as you pull your leg up with your arms.

Please be aware that these are just suggestions that have worked for me in the past. Please consult your doctor or a physical therapist before beginning any therapy routine, or if your are in serious pain.

"Don't slouch. Stand up straight!" -your mom