How to improve your posture

With many of us working from home, it’s more important than ever to make sure we’re getting our posture right. You may not think of posture as something that affects your health, but the way you sit and stand can have a significant impact on your wellbeing.

Two of the most common signs of bad posture are standing stooped, which tends to happen as we get older, and sitting slouched, which happens as a result of spending hours at a desk.

These positions make it harder for your diaphragm (a muscle which helps you breathe) to move normally, which stops you from taking deep breaths effectively. At its most severe, this can lead to reduced oxygen levels and increased carbon dioxide levels, which can result in various health problems, including a suppressed immune system, premature ageing, sight problems, chest pain and heart palpitations.

Oxygen starvation can also lead to shallow breathing, which can increase the duration of a cold and even result in pneumonia.

How do stooping and slouching affect posture?

Many jobs involve sitting for much of the day, which isn’t healthy. “We’re designed to be hunter gatherers, running around and catching our prey, not sat at a desk for eight hours a day,” explains Martine Cooper, Chartered Physiotherapist and Clinical Director of London City Physiotherapy.

If you have to spend a lot of time at a desk because of your job, it’s important to be aware of how you sit. Cooper advises to sit with your shoulders back, without leaning forward, and make sure your knees are below or level with your hips. The top of your monitor should be positioned at eye level or below.

Some of the most common complaints Cooper receives include neck pain and tension, headaches and lower and mid-back pain – all of which are as a result of sitting slouched.

“Your head weighs about 5kg (11lbs), so as soon as you take it in front of your body the neck muscles get very tense because they’re supporting the full weight of the head, which puts a lot of stress on the spine.”

Other issues caused by sitting slouched include tendonosis (inflamed and swollen tendons), tennis elbow and upper limb pain.

As we grow older, most of us change the way we stand and some people default into a stooped position. “One of the reasons for this is a tightening of the calf muscles,” explains Cooper. “If you have tight chest muscles, this will pull you forward and cause you to round your shoulders, which can affect your posture adversely.”

So, how do I improve my posture?

A simple way to improve your posture is through Pilates and yoga, both of which can help with strength and flexibility.

Pilates is especially useful for posture because it focuses on muscle control and movement patterns. With yoga, remember to find the correct type and instructor for your needs, because some classes are designed for people who are already very flexible.

Pilates and yoga also help to improve your posture while you do other exercise. For runners, better muscle control means muscles move more efficiently, while improved flexibility helps to prevent injuries.

Cycling has many benefits, but your riding position can sometimes lead to tightening of certain muscles and weakening of others, especially if you cycle for long periods. Specific exercises can help with posture problems, so if you’re feeling discomfort, ask your GP if you can be referred to a physiotherapist.

Taking frequent short walks and trying to avoid sitting down all day can do a lot to prevent or improve posture problems. Cooper recommends fidgeting every 15 minutes and getting away from your chair or sofa for five minutes every hour. In her words: “The best posture is the next posture.”

The bottom line is most of us aren’t moving as much as we should be.

Whether it's at work or at home, Cooper recommends moving and fidgeting every 15 minutes. After all, in her words: “The best posture is the next posture.”

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