Master the simple things and you will get the best outcomes!Firstly, in helping our clients we often find that achieving the correct posture can reduce pain and discomfort associated with sustained standing and sitting postures. For those who have to stand for long periods in retail or hospitality, an increased curve in the lower back can lead to pain. A simple correction is to lean up against the wall slide down to bend the knees slightly and flatten the lower back to the wall. If this eases the discomfort we need to focus on what creates this posture type – tight hip flexors, poor tone or weakness in the lower abdominals and gluteal (buttock) muscles.
Alternatively those who get discomfort in the lower back, mid back or neck with sitting at the computer, it often is associated with the ‘lazy, slouched posture’ where the curve in your lower back (normally known as a lordosis) is reversed and there is one arched curve (instead of two) from base of the spine to base of the neck. The head then protrudes forwards and the shoulders become rounded. Again a simple correction is pelvic tilting – rolling the pelvis forwards over your hip bones. Getting that lordosis curve back in the lower back will often reduce pain and allows for the mid back (thoracic spine) and neck posture to be corrected. You have to get a stable base to work from and slouched is not a stable base.
Secondly correct posture increases the efficiency and safety of how we move, for example with lifting. The squat lift (knees fully bent) or semi-squat lift (knees bent to 90 degrees) are both acceptable methods of lifting. If you keep your lower back straight and bend at the hips and knees it will engage the gluteal muscles and provide stability to the pelvis and lower back.
The big message, it is OK to relax your posture at times so long as it isn’t occasions such as when you are lifting loads or sitting for prolonged periods.