We often talk about improving our posture to make it optimal for daily function, but is one way really better than all the rest? A lot of experts suggest that there isn’t. Everyone has slightly different anatomy and boney alignment, lending everyone to a slightly different posture that is optimal for them. The general consensus in current research is that posture variability throughout the day is more important than staying in one fixed position.
Despite the widely agreed variability in optimal posture, there are some elements of posture which we should be trying to improve throughout the population, regardless of anatomical differences. Everyone will be able to do these to varying degrees, and this is where optimal posture will vary from person to person. Outlined below are a few key areas to try and focus on when looking to improve posture.
Standing posture:
- Stand tall with your shoulders back
- Head should be even and inline with your shoulders
- Keep your feet shoulder width apart
- Don’t lock your knees- have a soft bend in them
- Weight through the balls of your feet
- Hands hanging naturally by your side
Seated posture:
- Feet flat on the floor
- Knees below, or level with the height of your hips
- Computer monitor at, or just below eye level
- Head and neck in line with your torso
- Relax your shoulders, with your forearms parallel to the ground resting on the desk
For more tips on how to optimise your work environment, check out our previous blog post Looking after your body whilst working from home.
Common myths about posture
Now we know that the research around “good” posture is very varied, but what are some of the most common misconceptions that people have about posture?
Myth: Bad posture always leads to pain
There is very little evidence to suggest that that way that we sit or stand correlates to any pain that we may experience. It is however, widely documented that people who are in pain tend to find it harder to maintain a “good posture”. Maintaining any posture requires muscles to work , but eventually they will fatigue, and lead to pain or discomfort.
Myth: You need to find the right posture and stay there
Naturally you will find that some positions are more comfortable than others, but this doesn’t mean you should stay there for an extended period of time. As mentioned previously, holding yourself in any position requires muscles to be working. Fatiguing these muscles can lead to pain. Furthermore, our bodies are designed to move, and therefore it is optimal to find comfortable positions and to take regular breaks for movement between each of them.
Myth: Moving at your desk means you do not need to take regular breaks
Since more of us have been working from home, standing desks and under-desk treadmills and bikes have become more popular. While these are allowing people to get more movement during the working day, many are still spending hours at a time looking at a computer screen or sitting in their chair. However, you still need to stand up and move around away from your desk, at regular intervals throughout the day. The same goes for when you’re not working- sitting watching the TV without getting up for hours on end isn’t going to do you any good!
Myth: Posture is only important during the working day
For a lot of people, they are most aware of their posture when they are sitting working at a computer. In reality posture is important all of the time- when we are working, watching TV, driving, and even sleeping!
This blog post is not designed to replace a full assessment from qualified healthcare professional, and outlines just a few ways in which your posture can be optimised. If you would like to discuss your own posture, or to book an appointment, contact us.
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