The Importance of Posture - is it that important?
Can posture be “good” or “bad”?
In today’s fast-paced digital world, it’s easy to be overwhelmed by the plethora of information that is online about posture. Many of us spend hours slumped over desks, scrolling through phones, or binge-watching our favourite TV shows—all of which can take a toll on our physical and mental health.
We have seen a significant rise of working-from-home-related muscle tension and injury cases since 2020. We’ve heard from our clients often say that they have unsuitable equipment/set-up, take less breaks, do less daily activity, have reduced boundaries around working hours… all of which can contribute to these injuries.
But posture isn’t just about sitting up straight to look more confident nor is it about trying to maintain the “perfect” desk posture; it’s about fostering long-term health and vitality.
Let’s dive into why posture matters, what science says about its impact, and how you can make meaningful changes that are relevant to you.
What Is Posture?
Posture is how you position your body while sitting, standing, moving, performing an activity in relation to your environment. It’s the result of a finely tuned collaboration between your nervous system, muscles, bones, joints and ligaments to perform a task and to maintain balance and support.
Posture can be divided into two forms:
Static Posture: How you position your body when stationary—sitting, standing, or lying down.
Dynamic Posture: How you hold yourself during an activity, sport, movement, physical activity, such as walking, running, or bending.
At our clinic we do not divide posture into “good” and “bad” because posture is unique to each person and can depend on many factors - anatomy and physiology, health, injuries, the activity being performed, environment, culture, experience… so what may be deemed “good” for one person, may not be the most effective for the next person.
Why Does Posture Matter?
1. Musculoskeletal Health
Ever felt that nagging ache in your neck or back? Prolonged or repetitive inefficient postures could be the culprit. Over time, slouching or hunching can lead to chronic pain and neuro-muscular tension. Research shows that effective posture for the task that you are performing reduces stress on your muscles and joints, preventing long-term discomfort (Kendall et al., 2005).
2. Breathing and Energy Levels
Your posture directly affects how well you breathe. Slouching compresses your ribcage, lungs and diaphragm, reducing oxygen intake. With less oxygen circulating, your energy levels can plummet, leaving you fatigued and less productive (Caine et al., 2016).
3. Stress and Confidence
Feeling stressed or low? Straighten up! Studies show that upright posture can boost your mood, reduce stress, and enhance self-esteem. It’s a simple yet powerful way to project confidence and positivity (Wilkes et al., 2017).
4. Digestive Health
Did you know your posture can impact your digestion? Slouching after meals compresses your stomach and intestines, potentially causing acid reflux or constipation (Kim et al., 2015).
Evidence-Based Strategies to Improve Posture
Improving your posture doesn’t have to be overwhelming. Here are some practical, research-backed tips:
1. Set Up an Ergonomic Workspace
Position your computer screen at eye level and ensure your chair can support you properly.
Fidget! Move regularly! Alternate between sitting and standing, and take short breaks to move around.
2. Strengthen and Stretch
Build your up your core and back muscles with exercises like planks, rows, and bridges.
Counteract tightness from sitting by stretching your spine, arms, legs, chest...
3. Practice Postural Awareness
Use mindfulness techniques to notice and adjust your posture throughout the day.
Try Yoga or Pilates, which emphasize body awareness (Cramer et al., 2013).
4. Consult a Professional
Our expert musculoskeletal team of can provide tailored advice and exercises.
The most important method of reducing posture-associated pain or repetitive strain is to best prepare your body for those tasks through regular exercise including strength and resistance training.
Conclusion
Posture is more than just how you look; it’s a reflection of your overall health and well-being. By taking small, consistent steps to improve your posture, you could reduce pain, boost energy, and enhance the function of your body.
With a few mindful adjustments each day, you’re investing in a healthier, more confident, and more energized version of yourself.
References
Caine, M. P., et al. (2016). The impact of posture on breathing efficiency. Journal of Respiratory Health. Retrieved from NCBI.
Kendall, F. P., et al. (2005). Muscles: Testing and Function with Posture and Pain. Baltimore: Lippincott Williams & Wilkins.
Kim, E. J., et al. (2015). Posture and digestive health: A review. Gastroenterology Research.
Wilkes, E. S., et al. (2017). Upright posture improves mood and self-esteem: A randomized trial. PLOS ONE. Retrieved from PLOS.
Cramer, H., et al. (2013). Yoga for postural improvement: A systematic review. International Journal of Yoga Therapy. Retrieved from PubMed.
