It’s never too late to prioritise your posture

27 Oct 2021

Regardless of age, improving your sitting, standing, walking and sleeping posture may still be possible. 

You’ve spent decades sitting, standing, walking and lying down in particular positions that place various levels of strain on the muscles, joints and ligaments that support these everyday activities. And while you can’t click your fingers to eradicate a lifetime of exertions on your body, you can make certain adjustments that will stand you in good stead through an active retirement. 

WHAT IS POSTURE?

The term ‘posture’ essentially refers to the alignment and positioning of the body in relation to gravity, which is constantly exerting force on those muscles, joints and ligaments you rely on for comfort, strength and movement. Good posture therefore means using our body to distribute that force of gravity in a way that minimises the stress on particular parts. We often tend to think of posture in terms of sitting up straight or bending the knees to get low when lifting heavy objects, but good or bad posture is actually being practised all the time – during sleep, driving, cycling, and anything else you happen to do within a day.  

WHY IS POSTURE SO IMPORTANT? 

Poor posture can be a challenging cycle to break. If the muscles you use to stay in an upright position are weak, your posture is likely to suffer and those muscles could even get weaker. 

Unfortunately, older people with ongoing posture problems are more likely to endure negative physical effects both directly and indirectly. Persistent pain and discomfort is one thing, but the increased risk of serious injuries caused by falls can’t be taken lightly.  

However, if you start practising good posture now it will not only help reduce these risk factors, but retain and build the strength required to keep enjoying the lifestyle and independence you value.

Regardless of age or lifestyle, good posture can provide important health benefits. These include: 

• Stronger muscles and joints
• Easier, deeper breathing
• Improved circulation and digestion
• The promotion of a healthy, neutral spine 

POSTURE CORRECTION STRATEGIES

The good news is that it’s possible to at least partially correct bad posture at any age. Bad posture is often linked to a forward head and rounded shoulders, so by recognising these issues you’re immediately better placed to make proactive changes. And if you’ve decided it’s time to improve your posture, there are several ways to work towards a straighter, taller, healthier body. 

Here are some posture correction strategies you may want to consider: 

• Everyday exercise: Regular physical activity of the right kind helps reduce stiffness and strengthens your muscles – for example, try posture correction exercises such as chin tucks and juts for stacking the bones in your neck in a neutral position, wall tilts for strengthening your pelvis and gluteal muscles which in turn relieves the lower back, or scapular retractions for strengthening the upper body. 
• Balancing acts: Yoga, Pilates, Tai Chi and other similar activities are ideal for improving your overall balance.  
• Sitting pretty: Using an ergonomic chair and adjusting it to your specific requirements is a simple method of preventing back and neck strain. 
• Straight to sleep: Lying on your side and ensuring your head is resting level with your neck during sleep could be beneficial – especially if you sometimes wake up with soreness. 
• Brace yourself: Special equipment such as back braces and lumbar support cushions are designed to assist in the maintenance of good posture by helping to straighten your back or treat conditions like rounded shoulders and chronic neck aches.
• Weight and see: It’s not necessarily easy to lose weight in a healthy manner, but it’s worth noting that effectively managing your weight can sometimes help prevent back strain. 

Remember, it’s never too late to prioritise your posture!