21 January 2024 , 16:00
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Have you ever wondered if your posture could be affecting your health?
When we think of improving our well-being, we commonly turn to tangible fixes such as improving our diet or taking more exercise - but how often do we consider changing up how we sit or stand? With more than 2.8 million adults suffering from chronic back pain in the UK, this should really be at the top of our radar.
To explain the significance of posture for our physical and mental health, Julie Jennings - independent occupational therapist working with - shares how you can identify if you have bad posture and what this can mean.
Bad posture can wreak havoc with your health, especially if unaddressed. Julie says: “Slouching on sofas and sitting hunched over desks is detrimental to our health. From painful back and neck aches to digestive problems, having bad posture can lead to some unpleasant long-term effects which can worsen as you age.”
Julie stresses: “Prolonged joint and muscle stiffness can lead to restricted mobility, loss of function and independence, arthritic conditions, respiratory illnesses, bladder and bowel problems and increased pressure on the heart and circulatory system. Poor posture can also activate the stress centre in the brain which coupled with reduced blood flow to the brain could affect cognitive function.”
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If you’re unsure about the quality of your posture, you can follow a simple check to find out if it's considered ‘good’ or ‘bad’. Julie says: “Start by standing with the back of your head against a wall and place your heels around half a ruler's distance (15 centimetres) from the wall, with your buttocks and shoulders touching the surface. If you have good posture, the gap between both your neck and the small of your back should be less than 5 centimetres from the wall. A larger gap indicates poor posture and a curving spine.”
If your posture is a cause for concern, it’s not too late to start developing and improving habits - acting now can slow down the negative effects of bad posture and in some instances, halt them completely.
Build strength through stretching
Julie says: “Stretching regularly helps you to build strength by putting your muscles to work. There are so many different types and variations of stretches to suit all different levels of flexibility and mobility.
“To improve your posture, make sure you’re focusing on stretches that target your back, neck and core. If unsure where to start you can follow simple tutorials on YouTube or attend a beginner's yoga class in your local area.”
Practise sitting correctly
Julie shares: “Over time, many of us develop what is known as comfort posture; This refers to the most comfortable position we adopt in a particular seat, but in many cases, this position isn’t supportive.
“To practise sitting correctly, whether that be on your sofa, desk chair, or armchair, make a conscious effort to sit straight with your feet on the floor with your knees bent at a 90-degree angle. Your head should be balanced above your shoulders, not leaning forward, and your spine should follow its natural curvature.”