Dr. Mac Weninger with ThedaCare Orthopedic Care said poor posture can cause several problems. This can include headaches, neck strain and back pain, especially if someone is in the same position for a long time.
“Many of us spend our day sitting, whether it’s behind a desk, driving or watching TV, and when we’re sitting, we’re often hunched over,” he said. “Staring down at your phone also isn’t good for your body, especially your neck.”
While the body controls a lot of posture automatically, people can take several steps to improve their posture, including:
• Keep your head above your shoulders. Try not to crane your neck back or hang your head in front of yourself (the position most people take when looking at a phone).
• Place your shoulders above your hips. Imagine keeping a straight line running from your hips to your shoulders. If you slouch forward or back, the line becomes off-center. When sitting down, try to keep a 90-degree angle between your back and hips.
• Keep your lower body in a stable position. When sitting, place your feet flat on the floor in front of you with the knees bent at 90 degrees and the ankles separated. If your feet can’t touch the floor, use a footrest so they don’t dangle. When standing, keep your feet hip-distance apart and position the body so most of your weight is on the balls of your feet.
• Wear well-fitting, comfortable shoes. Some shoes can force your ankles or feet into unnatural positions, affecting your posture.
• Check in on your posture occasionally. Once an hour or when you’re feeling stiff or sore, stretch quickly and reset your posture.
For those who spend most of their workday sitting, they should make sure their workspace is set up to put their body in the best position possible.
An ergonomic workstation setup includes adjusting chair length so knees are about level with your hips, keeping wrists straight and hands at or below the elbow level, and placing monitors about an arm’s length away with the top of the screen at eye level or slightly lower
“If your job requires computer work, you could look at investing in a standing desk or even a treadmill walking pad,” Weninger said.
Everyone — not just those with aches and pains — can benefit from taking regular breaks from sitting.
“You should try to get up once an hour, if possible,” Weninger said. “Take a short walk, even if it’s just to the printer at work or to get a drink of water. If you can’t get up and take a quick walk, stretch and shift positions.”
When in pain, people tend to want to reduce their activity level, Weninger said. Instead, the opposite should be done, if possible.
“Yoga or tai chi can help relieve the pain from poor posture while helping you become more aware of your body,” he said. “This can help you improve your posture going forward.”
Core strengthening exercises also can help reverse the effects of poor posture while strengthening the muscles necessary for good posture, he added.
For more severe cases of pain, a doctor may recommend physical therapy. A therapist can recommend exercises to strengthen and stretch muscles. They also can instruct patients on doing them correctly so they can complete them at home.
Poor posture can cause problems for people
