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Moving Toward Better Health

The official blog of Konicki Schumacher Chiropractic

02
Jan

May is Correct Posture Month

Posted by Dr. Tom Konicki
Dr. Tom Konicki
Dr. Thomas Konicki earned his B.S. in Biology at the University of Cincinnati and then went on to the Los Ange...
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in Health And Wellness

Question: I think I have poor posture and am wondering if there are any changes I can make that would help?

Answer: Poor posture can cause more problems than you may think. When you slouch, you add more stress to your muscles and joints, which in turn can lead to arthritis and degeneration in your joints. It also impairs your breathing, depriving you of oxygen and making you more tired. It impedes circulation and even digestion. Not to mention that it has a negative effect on our attitudes.

What are the benefits of good posture? By keeping bones and joints in correct alignment, there is less wear and tear.


Muscles work more efficient and require less energy. This results in less fatigue and muscle strain. You will experience less aches and pains with correct posture. And lastly you look much better!

So what is good posture? Good posture keeps all parts balanced and supported. When standing, it should be possible to draw a straight line along the side of your body from your ear lobe through the shoulders, hip, knee and into the middle of the ankle. In other words, you should not be slouching forword.

Computers are one of the biggest culprits for causing bad posture. If you work at a computer, do the following:

Make sure your chair fits correctly. There should be 2 inches between the front edge of the seat and the back of your knees.

Sit with your knees at approximately 90-120 degree angle. Use an angled foot rest to support your feet.

Position your computer monitor so the top of the screen is at eye level.

Keep your wrist in the neutral position while you type. You may need a wrist rest.

Take frequent, short breaks from your computer. Stretch arms, shoulders and neck during this time.

Travel can be stressful with heavy luggage and sitting for long periods. Keep the following suggestions in mind:

Don't attempt to carry too much. Be careful with wheeled suitcases as you can twist and hurt your back when pulling on them.

Consider using a back support when sitting. If on an airplane, grab the small pillow that is available. Place this behind the small of your low back to provide good support.

Vary your position occasionally to improve circulation and avoid leg cramps and potential blood clots. Whether in a car or on a plane, move your legs and get up and walk if possible.

Most people watch TV or read for several hours a week. When selecting a living room chair or recliner:

Look for furniture that fits the person who will most often sit in it. One size does not fit all.

Find a chair that offers support both to your neck and low back.

Purchase a portable foot rest that can be moved around the room. This will provide added comfort and less stress to your back and neck.

Lastly, sleeping wrong can contribute to poor posture. Consider these tips:

Do not sleep on your stomach. This causes you to twist your neck to breath, resulting in strain. It also can contribute to low back pain.

If you sleep on your side, place a pillow between your knees to relieve pressure on your low back.

When on your side, your neck wants to be in alignment with your spine. That is, do not have your head dropping down toward the mattress or being pushed up towards the ceiling.

If you sleep on your back, you can place a pillow under your knees to relieve low back stress. Your head and neck should remain level with your upper back and spine. You may benefit from an orthopedic neck pillow that provides correct support.

Doctors of chiropractic are experts at analyzing posture and spinal problems. Consult your chiropractor for postural changes specific to you.



Copyright © 2008 - Konicki Schumacher Chiropractic. All rights reserved.

Dr. Tom Konicki is a board certified chiropractic orthopedist and has practiced for 17 years in South Dayton. You can reach him at www.kschiro.com or mail your questions to Ask the Chiropractor, 2165 Miamisburg-Centerville Road, Dayton, Ohio 45459.

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