What’s So Important About Posture

IDEA Fitness Journal July/August 2011

Posture is an important consideration in all activities of daily living (e.g., walking, lifting objects and driving). Keeping good posture can make a difference to the long-term health of your spine. Many postural problems are detectable at early stages, regardless of age. If not corrected, these issues will become more pronounced.

Get answers to common questions about posture from Kenneth Fowler, who recently completed his degree in exercise science at the University of New Mexico, Albuquerque (UNM), and Len Kravitz, PhD, UNM researcher and program coordinator of exercise science.

1. What is posture?
Posture is a state of skeletal and muscular balance and
alignment that protects the supporting structures of your
body from progressive deformity and injury. Whether you
are erect, lying, squatting or stooping, good posture allows
your muscles to function with maximum efficiency. With
good standing posture your body’s joints are in a state of
equilibrium with the least amount of physical energy being
used to maintain this upright position.

2. What is a posture muscle?
Posture muscles help to fix or stabilize a joint; they prevent
movement, while other muscles create movement. They are
composed of muscle fibers that have a particular capacity for
prolonged work. For instance, as you lean forward slightly to
walk up stairs (the movement), the posture muscles
surrounding the spine help to prevent the upper body from
falling too far forward.

3. Does poor posture affect a person’s psychological
health?
Yes. Watson & MacDonncha (The Journal of Sports
Medicine and Physical Fitness) found people with poor
posture are more likely to have poor self-image and less self confidence.

4. What are the natural curves in a healthy spine?
The low back (lumbar spine) curves inward (toward the
anterior {front} part of the body) and is called the lordotic
curve. The middle back (thoracic spine) is curved outward
(posterior to the body). The neck (cervical spine) curves
slightly forward or inward and thus has a lordotic curve.

5. What is “neutral spine”?
Although the vertebral column has three natural curves,
“neutral spine” usually refers to the lumbar region. Neutral
spine is a pain-free position of the lumbar spine attained
when the pressures in and around the pelvis joint structures
are evenly distributed. The pelvis is balanced between its
anterior and posterior positions.

6. What are neuromuscular control exercises for the
spine?
Exercise programs that are designed for musculoskeletal
injury prevention involve neuromuscular control
components. These programs involve joint stability
exercises, balance training, proprioceptive training,
plyometric exercises and skill-specific training. They
provide multiple stimuli to improve the body’s
neuromuscular control mechanisms.

7. Is poor posture associated with increased falls in older
adults?
Yes. A study found that the best predictor of future fall risk
in people aged 62–96 was deficiency in lateral posture
stability. Lateral stability exercises can help older adults
prevent falls.

Happy Moving!