2. Be aware of your posture! Part One

Back tension can be caused simply by poor posture. No, you don’t have to start walking around with a book balanced on the top of your head! But teaching your body what good posture feels like and forming a few new habits can definitely help your back feel better!

Your body craves to be properly aligned — with the bones stacked one upon the other: your head resting directly on top of your straight spine, which sits directly over your pelvis, which balances on your straight legs and with your feet planted solidly on the ground.

The benefits of correct posture are that your body works more efficiently — breathing deeply, moving gracefully, and using less energy. And good posture actually impacts mental focus, as well as respiration, circulation, digestion and elimination. Not to mention that erect posture causes you to appear taller, slimmer, and more confident. On the other hand, poor posture causes tight muscles in the chest, head, neck, and shoulders, and can lead to chronic pain and degeneration of the spine.

Stand up straight!

Stand tall with your ankles, knees, hips and shoulders aligned. Often this means moving your shoulders back — this will also lift your chest. Your head should sit easily on top of your straight neck (not forward!) with your ear in line with your shoulder. Your chin should be level (parallel to the floor).

Be sure your weight is evenly balanced on your feet — both from front to back and from side to side, so that your weight is not forward (on the balls of your feet) or back (on your heels) or on the insides or outsides of your feet. (If you’re wearing high heels, just give up on this — your weight will not balance evenly!

Try to maintain this posture when you need to stand during the day — or at least return to it from time to time until it becomes a new habit.

Quick Posture Check

You still may not be sure what proper alignment should feel like, so do this quick posture check against a wall, and then try it free-standing.

• Take off your shoes and stand with your weight balanced equally on both feet and your heels about an inch away from a blank wall.
• Lean back against the wall. Your shoulder blades should lie flat on the wall. If they don’t, press your shoulders down and back.
• Rest the back of your head against the wall, with your chin level (parallel to the ground, not tilting up or down) and your eyes looking straight ahead.
• Lengthen your neck, pressing the top of your head towards the ceiling without lifting your shoulders.

Stand against the wall for a full minute, letting the feeling of proper alignment sink into your body. Then, step forward and just stand still. Can you maintain that posture? If so, keep it up! See how long you can hold it! Don’t let habit draw you back into a slouch — concentrate and feel which muscles want to shorten. (This is a clue as to where your problem areas are!)

Next time: Be Aware of Your Posture — Part Two “Sit up straight!”