Posture

Posture refers to how an individual holds his or her body while moving or at rest. Historically, Western society considered posture culturally significant. Good posture implied that an individual was wealthy or of a high class. However, in modern times, posture has become disassociated from social status. Maintaining proper posture has become a matter of good muscular and skeletal health.

Proper posture puts less strain on joints and muscles. The spine, shoulders, and back are the most common areas affected by posture. Proper posture when sitting includes keeping feet flat on the floor, knees bent at ninety degrees, and the back held up straight. Proper posture when standing includes keeping the feet shoulder width apart, the back straight, the shoulders back, and the head held straight. Proper posture when sleeping or walking can also help avoid unnecessary stress on muscles and joints.

Background

Posture refers to how an individual positions his or her body when standing or sitting. People have been concerned with posture throughout much of human history. However, the insistence that individuals should stand up straight dates back to the sixteenth century. When soldiers were being trained to handle weapons in military drills, they were taught to stand in a rigid manner. As these drills evolved, teaching a soldier how to stand became a way to enforce discipline in trainees and recruits.

As military drills enforcing rigid posture became more commonplace, the idea of posture having an effect on character spread to the civilian world. At the time, posture was viewed as something learned, separate from how the body naturally angled itself. Specific postures were viewed as markers of wealth or high social class. Wealthy individuals paid large sums for tutoring from posture trainers. Some people believed that good posture implied that an individual was healthy, while an inability to maintain good posture implied illness or weakness.

By the nineteenth century, many people adopted rigid clothing to help maintain societal standards for posture. These clothing styles, such as corsets and greatcoats, were often harmful to the body. They forced the body into unnatural positions and aided people in maintaining these stressful positions for long periods. Many pieces of furniture were also rigid and uncomfortable, designed to be utilized by people maintaining a rigid posture.

As that rigid, restrictive clothing fell out of fashion, it was intentionally replaced with loose garments. At that point, justification for rigid posture moved from societal to medical. Many doctors believed that bad posture constrained the organs, reducing their efficiency. Doctors prescribed specialized exercises to correct poor posture. Despite this, slouching has become more accepted over time. In the twenty-first century, some observers have argued that societal expectations surrounding proper posture are a form of ableism.

Overview

Posture refers to how an individual holds their body. It can refer to either dynamic posture or static posture. Static posture refers to how the body is held when still. This includes positions such as sitting and sleeping. Dynamic posture refers to how the body is held when moving. This includes positions such as walking, running, and other athletic activity.

Good posture refers to training the body to rest or remain in positions in which the least amount of stress is placed on ligaments and muscles. According to many medical professionals, proper posture may decrease the stress on spinal ligaments, prevent or reduce strain and overuse problems, reduce backaches and other muscular pain, reduce instances of arthritis, and keep bones and joints in proper alignment.

Proper posture when sitting is important. It is especially important for people who spend long periods sitting, such as individuals who work in an office setting. Proper posture when sitting includes keeping feet flat on the floor and bending the knees at a ninety-degree angle. The spine should be allowed to keep its natural, gentle curvature. Lumbar support pillows may be used to encourage this. Otherwise, the back should be kept straight, and the shoulders should be kept back. Some common tips for improving posture while sitting include avoiding crossing the legs, ensuring that the hips and thighs are supported, and keeping elbows close to the body.

Proper posture while standing includes feet placed roughly shoulder width apart, the head level, and the weight of the body placed on the balls of the feet. The shoulders should be back, and the head should be level.

Sleeping position is an often-overlooked part of posture. Some tips for maintaining posture during sleep include utilizing a firm mattress and a back support, and avoiding sleeping on the stomach. The curve of the back should be maintained throughout sleep, and the pillow should allow the head to rest in a normal, neutral position.

Keeping proper posture when walking involves carefully positioning specific body parts. The back should be straight, not arched. Eyes should be looking forward, and the chin should be up. Shoulders should be held back but remain relaxed.

Many doctors believe that poor posture can have chronic negative effects on health. Misalignment of the spine and knees can place additional stress on those sensitive areas. This can exacerbate the effects of arthritis and other forms of joint damage, causing more pain than the individual would otherwise experience.

In some cases, poor posture causes forward head posture. In these scenarios, the head protrudes forward from the shoulders. This causes additional strain on neck muscles, causing muscle pain and tension headaches. Poor posture may also cause shoulder pain, back pain, jaw pain, and fatigue.

Sitting for long periods with poor posture puts individuals at risk for circulation issues. This can be circumvented by carefully controlling how the body is placed during sitting, as well as taking the time to move whenever possible throughout the day. Poor circulation places people at risk for numerous health problems, including varicose veins, reduced ability to fight infections, and chronic pain.

Bibliography

“Back Health & Posture.” Cleveland Clinic, 2018, my.clevelandclinic.org/health/articles/4485-back-health--posture. Accessed 22 Oct. 2018.

Bumgardner, Wendy. “How to Get the Best Walking Posture.” VeryWellFit, 27 Nov. 2017, www.verywellfit.com/how-to-walk-walking-posture-3432476. Accessed 22 Oct. 2018.

Castaneda, Ruben. “10 Ways Poor Posture Can Harm Your Health.” U.S. News & World Report, 1 Feb. 2018, health.usnews.com/wellness/slideshows/10-ways-poor-posture-can-harm-your-health?onepage. Accessed 22 Oct. 2018.

“Guide to Good Posture.” MedlinePlus, 20 Aug. 2018, medlineplus.gov/guidetogoodposture.html. Accessed 22 Oct. 2018.

“How to Walk with Good Posture & Technique.” Health and Style, 2016, healthandstyle.com/fitness/how-to-walk-with-good-posture/. Accessed 22 Oct. 2018.

Jesson, Tom. “Upright and Uptight: The Invention of Posture.” Medium, 2 Mar. 2017, medium.com/@thomas‗jesson/upright-and-uptight-the-invention-of-posture-fe48282a4487. Accessed 22 Oct. 2018.

Linker, Beth. "Beth Linker Is Turning Good Posture on Its Head." Interview by Matt Richtel. The New York Times, 26 Apr. 2024, www.nytimes.com/2024/04/26/science/linker-posture-science.html. Accessed 10 May 2024.

“Office Ergonomics: Your How-to Guide.” Mayo Clinic, www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169. Accessed 22 Oct. 2018.

“Spine Health: 5 Negative Effects of Bad Posture.” Bay Imaging Consultants, 3 May 2018, www.bicrad.com/blog/spine-health-5-negative-effects-of-bad-posture. Accessed 22 Oct. 2018.