While there is no such thing as perfect posture, good posture can provide many health benefits.
At some point during your military career, you probably prided yourself on your posture and ability to stand up straight and at attention. As a Veteran, you may find your posture isn’t what it used to be. Many of us spend hours doing repetitive activities like slouching at a desk, hunching over our phones, or driving for long periods of time. Some of us have chronic pain or old injuries that make us move less or sit and stand awkwardly. All of these things can impact your posture.
While there is no such thing as perfect posture, good posture can provide many health benefits. Learn more about what good posture looks like, why it matters, and some tips to improve yours.
What Is Good Posture?
Your posture is the natural way you hold your body. When you have good posture, your muscles, ligaments, tendons, and joints all work together to keep the curves in your back aligned and your weight evenly distributed over your feet.
Why Does Good Posture Matter?
Our bodies work best when they’re aligned correctly. A healthy posture can help us put the least strain on our bodies during movement and weight-bearing activities. Good posture can provide many health benefits such as:
- Protect you from injury
- Help you avoid aches and pains in your neck, back, and shoulders
- Reduce wear and tear on your spine and other joints
- Improve your balance, flexibility, and range of motion
- Relieve stress on muscles, tissues, joints, and discs
On the other hand, poor posture can have a negative impact on your wellness. It can:
- Wear away at your spine, making it more fragile and prone to injury
- Cause neck, shoulder, and back pain
- Decrease your mobility and flexibility
- Affect your balance and increase your risk of falling
- Make it harder to breathe and digest your food properly
How Can I Improve My Posture?
Whether your posture has suffered because of an old injury, a poor workstation setup, natural aging, or something else, you can take steps to improve it.
- Assess your posture. Take a moment to feel your body’s natural posture. As you take a few deep breaths, notice how you’re holding different parts of your body. You may notice your back is slouched over or that your neck is pushing forward. You may find your shoulders are bunched up or that you put most of your weight on one side when standing. Take notice of all of these things as you try to improve your posture.
- Visualize good posture. Imagine a straight line going through your body from the top of your head down through your neck, shoulders, hips, and ankles. Try to adjust your body to make that line as straight as possible.
- Sit well. When you’re sitting, your lower back should be against the back of your chair. Your feet should be flat on the floor with your knees level with your hips. Your shoulders should be down, and your forearms should be parallel with your work surface. Your head should be above your shoulders (not extended out in front of you). Check out these images to see examples of what a good sitting position looks like.
- Move with good posture too. When you move, your head and gaze should be level. Let your arms relax and swing at your side. If you’re standing, keep your knees slightly bent and your feet hip-width apart. Tuck your stomach in and pull your shoulders down and chest up.
- Complete posture-improving exercises. Improved posture doesn’t just happen on its own, especially if you’ve had poor posture for years. The Cleveland Clinic offers eight exercises you can use to improve your posture over time, including exercises that pull your head back, squeeze your shoulders back, and more.
- Check in throughout the day. You don’t have to think about your posture every minute, but make it a point to check in, especially if you tend to sit or stand for long periods of time. Does your posture need a reset? Do you need to do some stretches or take a movement break? This check-in can help you remember to straighten up and adjust.
- Activate and stretch your muscles. Tight or weak muscles can contribute to poor posture. For example, weak upper back muscles can pull your shoulders forward and weak core muscles can contribute to slouching. Strengthening and stretching these muscles can support your back and help to improve your posture. Check out the Department of Veterans Affairs (VA) video for exercises to build and stretch the muscles you need for good posture.
- Maintain a healthy weight. Extra weight can weaken your core, cause problems for your spine, and contribute to lower back pain. Check out Healthy Homefront’s article on the importance of maintaining a healthy weight with tips and resources to help you get started.
- Incorporate movement. Regular movement is good for your overall health and can also help to improve your posture. Exercises like yoga and tai chi that combine breathing, core work, and stretching can help you become more aware of your body and how to tell when your posture is out of alignment. Search VA’s #LiveWholeHealth videos for short, easy movement routines to get started.
- Get support. You may need help to improve your posture. An old injury can make it hard to walk or stand properly, or age and arthritis may have started to hunch your back and neck. Work with your health care provider to find ways to safely improve your posture. This may include signing up for a yoga class, working with a physical therapist, or addressing an existing health problem. Check out VA’s Whole Health Program to learn more about how a holistic approach to your health may help improve your posture, reduce your pain, and more.
Don’t let bad posture impact your health. Get yourself straight and stand (or sit) tall!