The Importance of Good Posture
The National Institute of Arthritis and Musculoskeletal and Skin Diseases estimates 80 percent of Americans experience back pain at some point in their lives. One potential cause of back pain is bad posture.

Posture is the position of the body in relation to gravity while standing, sitting or lying down. In a person with good posture, the spine is aligned to maintain the least amount of tension or strain on supporting muscles and ligaments. In addition to proper alignment of the spine, good posture requires strong muscles in the back, abdomen, buttocks and legs, plus healthy joints in the hips, knees and ankles.

Poor posture can strain the muscles that support the body and add stress to the spine. The muscles work harder, leading to fatigue and, eventually, pain. The slightly abnormal position of the spine can constrict nerves and blood vessels in the abdominal area and put pressure on internal organs, affecting their function. As the alignment of the body changes, flexibility decreases and the joints get more of a workout, leading to excessive wear and tear and joint damage. Gregory Thielman, P.T., Physical Therapist with the University of the Sciences in Philadelphia, says, eventually, poor posture can lead to permanent changes in the alignment and position of the body.

Improving Posture
Thielman says many cases of poor posture are caused by our work and lifestyle habits. People tend to spend a considerable amount of time sitting in one position, often hunched over a computer.

One way to determine your “posture health” is to do a simple test, called a “wall check.” Stand with your back against a wall and your feet flat on the ground. Tuck in your chin, then walk away from the wall. See how long you can keep this position. Thielman says this is the position the body needs to maintain for proper posture. You can do a wall test several times a day to check your posture.

Thielman says everyone needs to make sure they have strong muscles to support the body. Build a strong core with abdominal, back and leg muscle exercises. Here are some exercises you can do right at your desk:

* Pelvic tilt. Push your pelvis into the back of the chair and hold it for three seconds, then relax (strengthens the abdominal muscles).

* Leg lift. While sitting, raise one leg and hold for a few seconds. Bring it back down and reverse with the other leg. This exercise strengthens the thighs.

* Chin tuck. In a seated position, place your pointer finger on your chin. Then push your chin straight back. This maneuver reduces forward bending of the head and realigns the spine.

* Back bend. Most people naturally bend forward when working at a desk or using a computer. To straighten the spine, stand up and do a few back bends.



Many work areas aren’t designed with posture in mind. To reduce the strain on the spine, some people may need to make adjustments to their chair, desk or the height of their computer keyboard and monitor. Another important tip - the body isn’t meant to be stationary. So get up and move around occasionally, just be sure to maintain good posture, whether you are sitting or standing.

AUDIENCE INQUIRY
For general information on posture or back pain:
American Academy of Orthopaedic Surgeons, public website, http://orthoinfo.aaos.org
American Chiropractic Association, http://www.acatoday.org
American Physical Therapy Association, http://www.apta.org
National Institute of Arthritis and Musculoskeletal and Skin Diseases, http://www.niams.nih.gov

BIBLIOGRAPHY
Janwantanakul, Prawit, et al., “Associations Between Prevalence of Self-reported Musculoskeletal Symptoms of the Spine and Biopsychosocial Factors Among Office Workers,” Journal of Occupational Health, 2009, Vol. 51, No. 1, pp. 114-122.

Mitchell, Tim, et al., “Regional Differences in Lumbar Spinal Posture and the Influence of Low Back Pain,” BMC Musculoskeletal Disorders, November 18, 2008, Vol. 9, No. 152.

Sigurdsson, Sigurdur, and John Austin, “Using Real-time Visual Feedback to Improve Posture at Computer Workstations,” Journal of Applied Behavior Analysis, Fall 2008, Vol. 41, No. 3, pp. 365-375.

Weerdesteyn, Vivian, et al., “Automated Postural Responses are Modified in a Functional Manner by Instruction,” Experimental Brain Research, April 2008, Vol. 186, No. 4, pp. 571-580.

Yoo, Won-Gyu, and Duk-Hyun An, “The Relationship Between the Active Cervical Range of Motion and Changes in Head and Neck Posture After Continuous VDT Work,” Industrial Health, April 2009, Vol. 47, No. 2, pp. 183-188.