Changes occur naturally in your body as you grow older. These changes can influence your posture and make it more difficult to maintain a good posture or correct a poor posture.
Some of the physical changes that occur:
- The disks between the spinal segments become less resilient and give in more readily to external forces, such as gravity and body weight.
- Muscles become less flexible.
- Compression and deterioration of the spine, commonly seen in individuals with osteoporosis, cause an increased flexed, or bent forward, posture.
- Lifestyles usually become more sedentary. Sitting for long periods of time shortens various muscles, which results in the body being pulled into poor postural positions, and stretches and weakens other muscles, which allows the body to slump.
Despite the changes that occur naturally with aging, good posture can be maintained and for many poor posture improved. In individuals with severe postural problems, such as poor alignments that have existed so long that structural changes have occurred, the poor posture can be kept from getting progressively worse.
Tips for Maintaining Good Posture Throughout Your Life:
- Throughout each day, concentrate on keeping your three natural back curves in balanced alignment.
- Keep your weight down; excess weight exerts a constant forward pull on the back muscles and stretches and weakens muscles in the abdomen.
- Avoid staying in one position for long periods of time; inactivity causes muscle tension and weakness.
- Sleep on a firm mattress and use a pillow under your head just big enough to maintain the normal cervical - neck - curve. Avoid use of oversized or several pillows.
- exercise regularly; exercise promotes strong and flexible muscles that keep you upright in a proper postural position.
- protect your back by using good body mechanics; bend your knees when picking something up or putting it down; carry a heavy object by using two hands and keeping the load close to your waist.
- Wear comfortable and well-supported shoes. Avoid continuous use of high-heeled or platform shoes, which distort the normal shape of the foot and throw the back's natural curves out of alignment.
- Walk with good posture; keep head erect with chin parallel to the ground, allow arms to swing naturally, and keep feet pointed in the direction you are going.
In any case, all of us must consciously work at achieving and maintaining good posture as we grow older.
*Sourced from: American Physical Therapy Association (www.APTA.org). "The Secret of GOOD POSTURE. A Physical Therapist's Perspective." 20M/08-07/PR-9