How Do You Know if You Have Bad Posture?

Many people walk with slumped shoulders. They don’t realize that's not how they're supposed to hold their bodies. If you've always heard your mom tell you to sit and stand straight growing up, it's for a good reason. Bad posture gives you a bad appearance and poses adverse effects on your health. Don't wait for postural dysfunction to get your joints and muscles to suffer from fatigue. If not treated, this can lead to chronic pain and other health concerns. Here's how you can tell if you have bad posture:

• Potbelly.
• Neck Pain.
• Muscle Fatigue.
• Lower Back Pain.
• Regular Headaches.
• Rounded Shoulders.
• Upper Back Stiffness.
• Body Aches and Pains.
• Bent Knees When Standing or Walking.
• Head that Either Leans Forward or Backward. 

There are many contributing factors to bad posture. These include muscle weakness or joint stiffness from living a sedentary lifestyle or keeping up with occupational demands. Postural dysfunction may also be due to poor core stability, poor ergonomic workstations, and lack of education on the importance of correct posture. 

What Does Good Standing Posture Look Like

Your head must be in a neutral position and shouldn't be leaning forward when you stand up. Your ears also have to line up with the middle of your shoulder. Both your upper and lower back needs to be straight. Don't worry about the slight curves at your shoulder blades and in the small of your back as they're normal. Similarly, your hips have to be in good alignment with your shoulders as well as your knees. Try looking down at your knees. They should be lining up with the middle of your ankle. It may be somewhat difficult to examine your standing posture, so it's best to use a full-length mirror. You may also ask a friend to take a picture of you. This way, you can assess your posture and compare it with a model of good posture. Good posture won't always feel correct, especially if you've been slouching for years. 

Good Sitting Posture Guidelines

On average, experts observed that people spend about 10 hours each sitting. From driving to and from the office, working at their computer table, watching television, to having dinner, people do a lot of sitting. Besides taking frequent breaks from your desks by standing or taking short walks during the day, the next best thing you can do is to maintain excellent sitting posture. 

Start by adjusting your workstation so that the monitor's height is comfortable for your eyes to look ahead. You mustn't be flexing your neck to see the display. Ensure that your ears are also lining up with your shoulders. This means that you shouldn't be leaning forward. Instead, you should be pulling your shoulders back. Many people habitually protract or round their shoulders. Your feet should also be resting flat on the floor. Avoid stretching them out in front of you or tucking them under your chair. Crossing legs are also discouraged. You must carry your body in a way that your weight spread out evenly between both your hips and feet. 
 

Are you looking for ways to improve your posture? At Cashae Spine & Sports, we can help you take a posture test and provide tips on how you can practice and maintain good posture moving forward. Call our office today in Silver Spring, Maryland, to book an appointment.