How Posture Effects Health

You've probably heard that better posture can improve your health and wellbeing, but you might not be so sure what aspects of health posture affects.  Also, how can you know that you are changing your posture correctly? 

There are a lot of quick fix suggestions and devices out there, but if you don't feel better (or if you feel worse) when you implement them, are you actually getting the proposed health benefits?  If you've asked yourself these questions, you're right to be skeptical.

I'm going to share with you what the effects of poor posture has on several aspects of health, according to research.  I'll also offer some suggestions for how to improve your posture in a healthy way.

Cardiovascular Health

Several studies of both women and men have demonstrated that loss of height when aging can lead to increased risk of cardiovascular disease.

One study of over 4,000 men showed "marked height loss (> or = 3 cm) in older men is independently associated with an increased risk of all-cause mortality and coronary heart disease." 

Another study of over 2,400 women identified "the hazard of Cardiovascular Disease mortality is increased in women with height loss during middle age, and the results suggest that the strongest cause-specific endpoint may be stroke mortality."

Several factors can contribute to height loss with aging, including reduced bone density. 
Posture is just aspect of height change, but it's one that you can have some control over.

Also, postural education can help you to become mindful of your posture and form when you exercise and to continue to do it safely as you age.  Fear of pain or injury often leads people to avoid movement and weight-bearing exercise that is often recommended for keeping bones strong.

Blood Pressure

Have you heard of "tech neck"?  Try focusing on something intently on your computer screen.  You may feel muscles in your neck tighten up as you lurch toward the screen, even if the actual movment is small.  Often people spend hours in this tense focused position.  

In a study on cardiovascular health as it is affected by isometric neck muscule contractions, it is demonstrated that a tense neck can significantly raise blood pressure and heart rate. (Isomentric contraction basically means that the muscle is contracting to hold a position, ie. not contracting in order to move.)

"There was an average 40% increase in the systolic blood pressure, an average 50% increase in the diastolic blood pressure, and an average 45% increase in the heart rate from resting" to the end of a fatiguing sustained contraction of the neck muscles.

The problem here is that people get stuck in tense state.  They get used to it and it feels normal.  Try setting an alarm for every 15 mintues to remind yourself to reset your posture.  Check out my audio gude for sitting to help you along.  If you'd like some targeted individual help, consider taking a session with me (info below).  

Breathing

Another study demonstrated the affect of head-neck postures on respiratory function...the type of "forward head" postures that are typcially maintained when using computers, playing video games, and texting.

The results "found that alteration of the head-neck position had an immediate effect on respiratory function characterized by reduced diaphragm strength. This indicates the huge impact the head position can have on physio-mechanical function of the respiratory system. Sustaining poor ergonomic postures while using computers, TV, video games, mobile technologies, etc. for a prolonged period of time can lead to development of [forward head posture]". 

The study also demonstrates the connection between proper functioning of the diaphragm and maintaining core strength.  If you want to improve your core strength, work on your overall posture and breathing.  Don't hold your belly in as this "quick fix" will further restrict your breathing and make your posture worse.

Stress and Mood

Posture isn't just physical.  It affects our well-being.
Research on posture as it relates to stress and mood demonstrates that "upright participants reported higher self-esteem, more arousal, better mood, and lower fear, compared to slumped participants."  They felt better and had more energy.

What can we learn from this?  If you have a big meeting or speech to give or you simply want to feel your best at a social gathering, don't spend the day glued to your phone.  Stay active and if you have to look at a screen, be mindful of how you're sitting.

Back and Neck Pain

Aches and pains may be the more obvious and well-known effects of sustained poor posture that research demonstrates as well.  The benifits of Alexander Technique lessons in relation both back and neck pain have also been reserched!  A 2008 randomized study published in The British Medical Journal demonstrated an 85% reduction in back pain up to one year later among participants who took Alexander Technique lessons alone and who combine Alexander Technique lessons with exercise.  

Another study published in the Annals of Internal Medicine demonstrated that lessons in The Alexander Technique lead to significant reduction in neck pain.  You can view the summary of this study and other research on benefits of The Alexander Technique here.

Want to learn more about how to improve your posture in a way that feels good and is manageable and sustainable?  Would you like your specific concerns addressed rather than cookie-cutter advice?

Think about taking a session with me.  I'm currently available 1:1 on Zoom, in person in Montreal, and from Feb. 2-6 I'll be available in person in New York City.  Check out details below.