Is your posture correct? Let's learn how to sit and stand properly to avoid back pain! (Posture)

Do you sit in an office chair all day? Or do you spend a lot of time hunched over your phone? You're probably familiar with the aches and pains in your back and neck that come with getting up after sitting for hours. While many of us think of these aches and pains as "oh... that's normal," the main reason for this can be the way we hold our bodies, that is, our posture. So today, let's talk about what posture is, why it's important to us, and how we can improve our posture to stay healthy and free from back and neck pain.

What exactly is Posture?

Simply put, posture is the position your body naturally holds when you're just being yourself, without thinking about anything. That means the way you stand, the way you sit, the way you walk, all of these things.

This is not just another thing. Our musculoskeletal system, a large system of bones, muscles, joints, ligaments, and tendons in our body, works together to control our posture. Think about it, why don't you slip and fall when you're sitting in a chair? That's because this system is constantly working to keep you stable and comfortable.

Also, it is this ability to change posture that helps us move without being stuck in one position. Imagine if your body were a toy that had the same shape, you would have to roll your entire body over to pick up a pen that fell on the floor, wouldn't you? Therefore, our posture is not just a matter of chance, but a very important thing that makes our daily tasks easier.

There are two main types of posture.

Our posture can be divided into two main types depending on what we are doing. Understanding this will help you understand your posture better.

So is there such a thing as a 'proper' or 'correct' posture?

Here's a good reminder. There's no such thing as the "perfect" posture that works for everyone in the world. Everyone's body is different. So don't worry about having to sit perfectly straight all the time. In fact, some studies have found that what we think of as "bad posture" is more related to our self-esteem and how we look than to our physical health. That means you can sit and move safely, but you don't have to worry about it.

However, there are some general rules we can follow to help our bodies. The best way to maintain good posture is to protect the natural curves of our spine.

Our spine naturally has three main curves:

1. Cervical spine

2. The middle part of the back of the chest (`thoracic spine`)

3. Lower back (lumbar spine)

These three curves give our spine a gentle 'S' shape. It's not good to bend or slouch in a way that puts extra pressure on these curves due to your posture.

A few tips for good posture

Although your body controls posture automatically most of the time, there are a few things you can do to maintain healthy posture.

• Keep your head and shoulders straight: Don't hunch your neck back or let your head hang forward. This is a mistake that many people make when looking at their phones.
• Keep your shoulders in line with your hips: Imagine there's an imaginary straight line from your hips to your shoulders. You want to keep this line as straight as possible. This line will stretch as you lean forward or backward (as you hunch). If you're sitting, try to keep a 90-degree angle between your back and hips (like the angle at the corner of a square).
• Keep your lower body stable: The way you position your legs and feet will vary depending on whether you are sitting or standing.
• When sitting: Keep your feet flat on the floor and your knees bent at a 90-degree angle. Keep your legs slightly apart at the ankles, without crossing them. If your legs don't reach the floor, use a small footrest. Don't let your legs dangle.
• When standing: Keep your feet hip-width apart. Keep your body weight on the front of your feet.

Why is good posture so important to us?

Maintaining good posture can help you avoid many common back, neck, and shoulder pains. Also, good dynamic posture (especially when exercising or performing physical activities) can help prevent sports injuries.

Maintaining healthy posture can help reduce wear and tear on your joints, especially those in your spine. While good posture may not completely prevent joint diseases like arthritis, it can definitely reduce the stress placed on your joints.

So, how can I improve my posture?

It's best to follow the advice above. But constantly worrying about your posture can be mentally tiring. So, here are some other simple ways to improve your posture without constantly worrying about your back.

• Take a moment to think about your posture: Instead of constantly wondering, "Am I standing straight?", take a moment to think about your posture about once an hour. If you feel any stiffness or cramping, stand up, stretch, and start again.
• Activate your core: Gently tightening your abdominal and core muscles will naturally straighten your posture and provide good support for your spine. This doesn't have to be done all the time, but do it when you remember. Exhaling while lifting something heavy is also a good way to activate these muscles and reduce pressure on your back.
• Wear well-fitting, comfortable shoes: Some types of shoes (especially high heels) push our feet and ankles into unnatural positions. This can affect the posture of the entire body. So make sure that the shoes are not tight and do not cause discomfort when standing or walking.
• Follow a healthy diet and exercise plan: Staying active and eating healthy will strengthen your muscles, bones, and entire body. A strong body makes it easier to maintain good posture.

What are the symptoms of 'bad posture'?

As we mentioned before, poor posture is not a disease. Therefore, it does not always cause symptoms. However, it is common to experience back pain, headaches, or stiffness in the body when you are in the same position for a long time.

Many people worry that they don't have "perfect" posture. But studies have shown that posture doesn't directly cause pain as much as we think. Often, poor posture is just one factor that leads to pain and other symptoms. Things like not stretching enough and not being physically active can contribute to these problems more than posture.

Can bad posture cause back pain or headaches?

Yes, you can. Especially if you spend a long time in the same position. Posture can affect the following things:

• Back pain
• Neck pain
• Headache
• Your body's overall flexibility
• Range of motion (how far or easily you can move)
• Body balance

Like many people, you probably worry, "I'm not sitting up straight" or "My back is going to break one day." While your posture is important to your health, slouching over your favorite TV show on the weekend isn't going to do much harm to your back.

The most important thing is to pay attention to your posture throughout the day. Especially if you work at a desk or stand for long periods of time, take short breaks every now and then, stretch, and change positions. If you have neck, shoulder, or back pain, don't ignore it and see a doctor. He or she can explain what's causing your symptoms and what you can do to relieve them.

Posture, back pain, neck pain, how to sit properly, spine, healthy life