In today's fast-paced world, maintaining good posture often takes a back seat. However, it is crucial to recognise that good posture plays a significant role in our overall health and wellbeing. In this post, we will delve into the importance of good posture to highlight the positive impact it can have on various aspects of our lives.
Optimal Spinal Alignment
Proper posture ensures that our spine is aligned correctly, maintaining the natural curves of the spine. According to a study published in the Journal of Physical Therapy Science, maintaining good posture helps distribute mechanical stresses evenly on the spine, reducing the risk of musculoskeletal disorders and back pain [1]. Additionally, research published in the European Spine Journal found that maintaining an erect posture during sitting significantly reduces the load on spinal discs compared to slouching [2].
Improved Breathing and Digestion
Posture affects our breathing and digestion. A study published in the Journal of Bodywork and Movement Therapies highlighted that an upright sitting posture facilitates optimal lung function and deeper breaths, leading to improved oxygenation of the body and increased energy levels [3]. Sitting or standing in the correct postural position allows your lungs to fully expand, increasing your oxygen intake.
Enhanced Muscle Function
Maintaining proper alignment of the spine and other joints is crucial for optimal musculoskeletal health. Good posture distributes the forces exerted on our bodies evenly, reducing excessive stress on specific muscles and joints. This in turn can prevent chronic pain, muscle imbalances, and the development of musculoskeletal conditions. Having good posture also relies on engaging our core muscles including our abdominal and back muscles. By keeping these muscles engaged your core strength will improve over time. This again is linked to reducing the risk of injuries over time.
Increased Energy and Confidence
Maintaining good posture positively affects our energy levels and psychological wellbeing. Good posture allows for better circulation, leading to increased alertness and overall vitality. Ensuring that you have the correct alignment is vital to ensuring you maintain the correct posture. Getting seen by a physiotherapist can help with this and set you up to align your spine correctly to enable you to maintain this position over time.
Posture at Work
Whether you are sitting or standing in your workplace it is important to ensure you are maintaining your correct postural alignment. If you work at a desk all day, an ergonomically workstation is important for maintaining the health of your back, shoulders, arms and wrists. Ideally, your desk should be slightly below elbow level so that your forearms and wrists can stay parallel to the floor when typing. Be sure that your shoulders stay relaxed, not hunched. Typing with poor posture and ergonomics can cause various types of repetitive strain injury, such as carpal tunnel syndrome and tendinitis. These conditions can affect not just the wrists but the whole upper body. They are painful and can be difficult to treat, so it’s important to nip them in the bud. Physiotherapists can help you to ensure your workstation is set up correctly.
The significance of good posture cannot be understated when it comes to our health and well-being. Supported by scientific research, we have explored how proper posture influences spinal alignment, breathing, digestion, muscle function, energy levels, and long-term health. By prioritising good posture and making conscious efforts to maintain it, we can reap the numerous benefits it offers.
If you would like to work on posture, or even have a workstation assessment book in to see our Physio’s or Pilates instructors to have a postural assessment and work on postural wellbeing.
By Lisa Brooker, Senior Physiotherapist + Pilates Instructor
References
1. Kim SH, et al. (2015). Comparison of spinal alignment, body balance, and muscle strength in women in their 20s and 30s with and without chronic lower back pain. Journal of Physical Therapy Science, 27(7), 2189-2192.
2. O'Sullivan PB, et al. (2002). The effect of posture and seat design on the discomfort and back muscle activation of sitting workers with chronic low back pain. European Spine Journal, 11(1), 50-55. 3. Smith MD, et al. (2017). The effect of posture on lung volumes and oxygen saturation in healthy adults. Journal of Bodywork and Movement Therapies, 21(2), 299-
Physiotherapist and Health Coach Kirsten Rose suggests a yummy breakfast idea that is great, especially if you are trying to build muscle mass. Good news is that it is quick to make and the whole family will love it.
Serves 1, Prep time 5 minutes, Cook time 10 minutes
What you need;
1/4 cup egg whites (around 4
eggs)
1 scoop (25g) of vanilla whey
powder
1/2 banana, mashed
almond milk, if needed
1/4 cup (25g) fresh or frozen
blueberries
½ tsp. coconut oil
What you need to do;
Whisk together the egg whites and protein powder.
Stir in the mashed banana and add the blueberries. If the pancake
mixture seems too thick, add a splash of almond milk to thin it.
Heat the coconut oil in a pan to low-medium. Pour in the pancake
mixture and cook until little bubbles form (about 5 minutes).
Make sure the pancake has set enough before you try flipping it,
then flip over. Cook the pancake for another
2-3 minutes.
You can also make 3 small pancakes instead of 1 large.
Serve with your favourite toppings.
How are you really feeling today?
Do you ever ‘check in’ with your body?
What sensations can you feel in your body that may be related to stress?
Did you know that there is a direct relationship between our thoughts, our emotions, and therefore the reactions that happen internally in our bodies?
We live in a society full of pressure, judgement, stress, deadlines, overwhelm, anxiety and trauma. It is normal to go through ups and downs in life. It is how we grow learn, and develop coping mechanisms and resilience as humans. However it is vital we choose tools that are positive to our recovery during these times.
My name is Renée Malyon and I am a Senior Physiotherapist at Auckland Physiotherapy, with a holistic and multidisciplinary approach to patient care. I am very passionate about mental wellness with my own life experience, and having the realisation that the mind is so interconnected with what I do helping people as a Physiotherapist.
I have a special interest in women’s and pelvic health Physiotherapy, clinical Pilates, and health promotion – including corporate health, ergonomics, sleep, and mental wellbeing. I am a qualified Mindfulness teacher through the Holistic Therapies Institute in the UK, and I am also trained in some forms of Somatic Trauma Release therapy.
My Top 10 Tips for Mental Wellbeing:
1) Provide a safe and secure environment to those who share with you. We all want to feel this when being vulnerable and opening up. When you learn to do that for others, you will find the value in receiving that yourself.
2) Practice mindful breath work and meditation – daily. You can do it anywhere, anytime. Find stillness as frequently as you can to instil focus, a sense of grounding, and increase your sense of calm. Learn these life changing skills...they are not just for hippies I promise.
3) Stress is real and you shouldn’t ignore its ability to affect your body. Many symptoms’ people go to the GP for a due to stress. Did you know that calming down your nervous system regularly through the day using breath awareness meditation, visualisation, mindful movement, and many other tools, can reduce the effects of stress on your body?
4) Journaling or simply putting pen to paper, can be a great way to name the emotions you are feeling, and therefore understand your thoughts. This in turn will affect how you feel mentally but then how your body feels physically i.e. pain, tension etc.
5) Gratitude practice can trigger certain reactions in the brain to immediately change your mood. You can practice this in written form, in meditation, or even in front of a mirror. It can be beneficial to do before bed to help improve sleep.
6) Eat healthy fresh food, reduce or eliminate alcohol consumption, and focus on quality sleep routine methods. Keep your lights low at night, and use dark modes on all of your technology. There is software you can even download now on to your computers.
7) Exercise, especially in nature, can help improve your mood and energy. Stop and really SEE the beauty around you.
8) 'Acceptance' is a big one. We simply cannot control everything in life. The things we can control are: exercise, food intake, sleep, choosing healthy coping tools, what you are saying to yourself and others, controlling your media observation, boundaries of your energy and people, expectations of yourself and others, and mindfulness practice – choosing how you want to respond to situations and conflict. Acceptance also to others, situations, yourself, the past etc.
9) 'Letting go' and forgiveness. These relate to acceptance also. Learn to forgive and let go of situations, conflict, even your thoughts and beliefs that may be holding you back from living a truly fulfilled and happy life.
10) Practice compassion and kindness…it seems simple but having an open mind with true empathy and understanding for others seems to be lost in today’s society. Treat others as you would like to be treated. Respect yourself, respect others, respect the environment.
There are lots of amazing resources and contact details for helplines on mentalhealth.org.nz.
If you are interested in learning more about what Renée has to offer, and what would be right for you, please feel free to contact her on [email protected] for a free phone consultation.
