Good posture ranks right up at the top of the list when you are talking about good health. It’s as important as eating right, exercising, getting a good night's sleep and avoiding potentially harmful substances like alcohol, drugs and tobacco. Good posture is a way of doing things with more energy, less stress and less fatigue. Without good posture, you can't really be physically fit.
"Good posture means your bones are properly aligned and your muscles, joints and ligaments can work as nature intended," states Dr. Ben Duke, D.C., Chiropractic Director of Chiro One Wellness Center of Mokena, IL. "It means your vital organs are in the right position and can function at peak efficiency. Good posture also helps contribute to the normal functioning of the nervous system."
Chiropractic care for good posture
Without good posture, your overall health and total efficiency may be compromised. Because the long-term effects of poor posture can affect bodily systems (such as digestion, elimination, breathing, muscles, joints and ligaments), a person who has poor posture may often be tired or unable to work efficiently or move properly.
"Good posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities," sayes Duke. Correct posture also:
• Helps us keep our bones and joints in correct alignment so that our muscles are used correctly, decreasing the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain.
• Reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury.
• Allows muscles to work more efficiently, allowing the body to use less energy and, therefore, preventing muscle fatigue.
• Helps prevent muscle strain, overuse disorders, and even back and muscular pain.
Several factors contribute to poor posture-most commonly, stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, and high-heeled shoes. In addition, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy sitting and standing habits can also contribute to poor body positioning.
Dr. Ben Duke, D.C. and Chiro One Wellness Centers recommend the following posture tips:
How do I sit properly?
• Keep your feet on the floor or on a footrest, if they don't reach the floor.
• Don't cross your legs. Your ankles should be in front of your knees.
• Keep a small gap between the back of your knees and the front of your seat.
• Your knees should be at or below the level of your hips.
• Adjust the backrest of your chair to support your low- and mid-back or use a back support.
• Relax your shoulders and keep your forearms parallel to the ground.
• Avoid sitting in the same position for long periods of time.
How do I stand properly?
• Bear your weight primarily on the balls of your feet.
• Keep your knees slightly bent.
• Keep your feet about shoulder-width apart.
• Let your arms hang naturally down the sides of the body.
• Stand straight and tall with your shoulders pulled backward.
• Tuck your stomach in.
• Keep your head level-your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.
• Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.
What is the proper lying position?
• Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your comfort is important.
• Sleep with a pillow. Special pillows are available to help with postural problems resulting from a poor sleeping position.
• Avoid sleeping on your stomach.
• Sleeping on your side or back is more often helpful for back pain.
• If you sleep on your side, place a pillow between your legs.
• If you sleep on your back, keep a pillow under your knees.
"The good news is that most everyone can avoid the problems caused by bad posture," says Duke. "And you can make improvements at any age. Look at your posture…others do!! Straighten up and stay healthy!"
Your doctor of chiropractic can assist you with proper posture, including recommending exercises to strengthen your core postural muscles. He or she can also assist you with choosing proper postures during your activities, helping reduce your risk of injury.
If you or someone you know suffers from poor posture or would like to find out more about the healing power of chiropractic, call Chiro One Wellness Centers for an appointment TODAY at (877) 724-4761 or visit www.ChiroOne.net. Follow Chiro One on Facebook at www.Facebook.com/ChiroOne.
For more information on spinal health, check out Chiro One Wellness Centers' Interactive Spine.
Dr. Ben Duke, D.C. serves as Chiropractic Director of Chiro One Wellness Center of Mokena located at 19636 S. LaGrnage Rd. Mokena, IL 60448. Duke is accepting new patients and can be reached at (708) 478-5822.
April Neill, Director of Public Relations
Chiro One Wellness Centers
Phone: (815) 651-0656