Did you get yelled at as a teenager because of your posture? Parents and teachers can sometimes seem a little obsessed with standing up straight.
And they may be right: bad posture can do real harm, and good posture can be almost miraculous.
bad posture
Poor posture can cause a lot of physical problems, and some of them may not be what you expect. Pain in the neck? Surah Back pain? Oh yeah! But constipation, urinary incontinence and heartburn?
Yes, these problems, along with difficulty breathing and decreased energy, are also among the unfortunate consequences of not holding yourself upright.
Read more: Chronic pain makes you think differently
Consequences of bad posture
The damage from poor posture can also be cumulative. According to the National Institutes of Health (NIH), prolonged slouching can even make your spine brittle and more vulnerable. As we get older, decades of neglecting our posture can lead to reduced flexibility and balance problems, which can increase the risk of falls.
But not all of the harmful effects of constant slouching are physical. Have you ever squared your shoulders and lifted your chin in preparation for a presentation or before walking into your boss’s office to ask for a raise? There’s a reason we tend to do this, and not just because our moms told us not to slouch.
Pose for confidence
One study, researchers have shown that straight posture increases self-confidence by making us think better of ourselves. In a press release announcing these results, Richard Petty, professor of psychology at Ohio State University and one of the authors of the study, explained how it works.
“Most of us have been taught that standing upright makes a good impression on other people,” he said, “but it turns out that our posture can also affect how we think about ourselves. judging by the posture you’re in.”
Anxiety and posture
You may want to keep your head straight and your back straight the next time you go to math class. A 2018 study found that good posture can help with math anxiety. Students with math anxiety had more difficulty completing a math task if they slouched than if they sat up straight. Why does posture matter in math class? The authors of the study suggest that “upright head postures may facilitate access to positive and inspiring thoughts and memories, thereby helping students perform better.”
Much like the effect of posture on self-confidence, the benefits of working on math problems seem to trick you into thinking you have it. The authors suggest that this approach should work not only in mathematics, but in almost any situation where nerves can get the better of you – for example, in sports achievements.
Read more: What is anxiety and how can anxiety overcome us?
What is correct posture?
So you’re convinced your mom was right all along and you want to improve your posture. What can you do?
Even experts don’t always agree on what constitutes good posture, especially when it comes to the modern world’s favorite pastime: sitting in an office chair. In 2012 survey of nearly 300 physical therapists, posture specialists were asked to determine the best sitting position to prevent lower back pain.
The two most commonly recommended postures were almost exactly opposite of each other. (Though it’s worth noting that neither involved bending the body into a comma shape and falling onto the keyboard.)
How to fix bad posture
Luckily, experts agree on how to fix bad posture. And the offers are pretty much what you’d expect.
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Keep your head more or less in line with your spine without hanging or leaning back.
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Imagine that a string stretches from your tailbone to the top of your head. Try to keep this string as straight as possible. This will naturally pull your shoulders back, pull your stomach in, and lift your head.
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Keep your core muscles in good shape.
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If you spend a lot of time sitting at your desk, arrange your workspace so that you can comfortably sit upright. If you can afford it, invest in an ergonomic work chair.
Now stop slouching and stand up straight!
Read more: The Science of Healthy Habit Formation