Is your neck bent down looking at your phone screen? Are you shaped like a question mark as you sit on your computer reading this? You could probably stand to straighten up and stretch your spine! But having correct posture is easier said than done. You’re likely not exhibiting proper posture and compressing your spine more often than you think. Whether it be due to job duties, training or daily routines, there’s probably room to improve your spine health.

Why Is Correct Posture Important?

Your spine is an extremely important part of your body. A healthy, well-cared-for spine maintains your body’s alignment and minimizes strain on your muscles and joints. Maintaining correct posture during movement and while stationary prevents injuries and other health problems. Dynamic posture is how you hold yourself when you are moving. Static posture is how you hold yourself when you are not moving. Paying attention to your spine in both dynamic and static positions is key. There are three natural curves of your spine – at your neck, mid-back and low back. Correct posture includes maintaining them by keeping your head above your shoulders and the tops of your shoulders over your hips.

Posture Impacts Your Health

Remember how you were sitting or standing when you first opened this webpage. You were probably slouching or slumping over in some way. Poor posture places stress on your spine, which can have negative health consequences like increased injury risk and pain.

  • Misaligned musculoskeletal system
  • Wearing down spinal bones
  • Neck, shoulder and back pain
  • Decreased flexibility
  • Limited joint movement
  • Reduced balance and increased risk for falling
  • Digestion issues
  • Breathing issues

Posture Impacts on Your Job Duties

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As a Warfighter, your job may demand a high level of activity, or it may require you to be stationary for long periods of time. Whatever it is you do, your spine is impacted and could probably use some support. Taking care of your spine (and body as a whole) reduces your risk for musculoskeletal injuries (MSKIs). If you are fairly active at work, make sure you are preparing your body for the activities you’ll be doing in order to protect your spine, muscles and joints.

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Support dynamic posture with movement warm ups and cool downs. If you are fairly sedentary at work, make sure you are taking stretch breaks and avoiding slumping in your chair. Support static posture by moving every hour, even for a little bit. Some job duties may make it hard to practice good posture. It can be helpful to prioritize mobility exercises and stretching into your daily or weekly routine to combat these limitations.

Did You Know?

MSKIs are the most common injury among Warfighters. They often occur from overuse, heavy lifting, repetitive movements and high-impact activities. These injuries can occur from remaining in stiff or uncomfortable positions, as well. Pay attention to any imbalances in your body and make sure to prioritize physical activity and stretching to reduce your risk for MSKIs.

Improve Your Posture When You Can

The good news is, you don’t have to wait or plan ahead to get started on your spine health. Test out these posture-improving tips right now! The more you incorporate these tips in your day-to-day life, the healthier your spine will be.

Sitting

  • Switch your position and take brief walk or stretch breaks to avoid sitting for too long.
    Switch your position and take brief walk or stretch breaks to avoid sitting for too long.
    1
  • Keep your feet on the floor or on a footrest.
    Keep your feet on the floor or on a footrest.
    2
  • Relax your shoulders down and back. Be mindful if you feel them tensing toward your ears.
    Relax your shoulders down and back. Be mindful if you feel them tensing toward your ears.
    3
  • Keep your elbows close to your body and bent 90-120 degrees to reduce rounding the spine.
    Keep your elbows close to your body and bent 90-120 degrees to reduce rounding the spine.
    4
  • Support your back when possible. If not possible, be extra mindful of not curving your chest downward.
    Support your back when possible. If not possible, be extra mindful of not curving your chest downward.
    5
  • Support your thighs and hips. They should be parallel to the floor.
    Support your thighs and hips. They should be parallel to the floor.
    6

Standing

  • Relax your shoulders down and back. Be mindful if you feel them tensing toward your ears.
    Relax your shoulders down and back. Be mindful if you feel them tensing toward your ears.
    1
  • Engage your core or “zip up” your stomach from your belly button to your chest.
    Engage your core or “zip up” your stomach from your belly button to your chest.
    2
  • Put your weight primarily on the balls of your feet.
    Put your weight primarily on the balls of your feet.
    3
  • Keep your head level. Avoid bending your neck for long periods.
    Keep your head level. Avoid bending your neck for long periods.
    4
  • Hang your arms naturally at your sides.
    Hang your arms naturally at your sides.
    5
  • Align your feet with your hips and shoulders. Wear comfy and supportive shoes when possible.
    Align your feet with your hips and shoulders. Wear comfy and supportive shoes when possible.
    6

Spine health is more than just correct posture – it’s also prioritizing frequent movement, eating nutritious foods and getting enough sleep to rest and repair the body. Make sure that as you correct your posture, you’re also supporting other areas of wellness. As you practice making posture a priority, you will look and feel better!

If you or someone you know is in crisis, Dial 988 then Press 1. 

 

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