Seven Tips For Achieving Good Posture
- John Wilson
- Jul 25
- 6 min read
Updated: Aug 9
When it comes to posture, people often seek ways to improve it. While pondering this question, more questions arise. How should a person stand, sit, or walk? What constitutes good posture, both static and dynamic? Many have offered advice since childhood, mostly with good intentions, but not without error. Rolfing was developed to help individuals align their posture with gravity, both in static and moving forms. There are many details to consider, but you cannot know the forest for the trees. Ultimately, this is a holistic discipline, and what truly matters is how the parts behave in relation to the whole. Below, I have laid out some general guidelines for good posture. If you are a client of mine, you have likely heard most of them before. Important things need to be repeated, so here we go.
Understanding Good Posture
Good posture is more than just standing tall. It involves awareness of how your body interacts with gravity. This awareness can lead to better alignment and reduced strain on your muscles and joints.
Find Your Sit Bones
Sitting posture is just as crucial as standing posture. Many people spend hours at a desk daily, making seated posture even more important. It's easy to blame your desk job for back pain, but some people manage just fine. While seated, ensure your chair is high enough for your knees to be below your hips. If you need cushions to achieve this, experiment until you find what works.
Sit fully upright, avoiding reliance on the back of your chair. If you lean back, you are not sitting upright. Next, locate your sit bones, or ischial tuberosities. Place your hands on your hamstrings and follow them up until you feel a bony protrusion just before your glutes. Those are your sit bones. You should sit directly on them or just in front, not behind. Sitting behind your sit bones causes your pelvis to rock back, collapsing your upper back. To support your upper back, you need a proper curve in your lower back, which is achieved by sitting on your sit bones.
Sit Upright or Lay Down—Make a Decision
People often ask how to maintain better posture while lying on the couch and using their phones. The answer is simple: you can't. If you're watching TV or working on a device, I recommend sitting upright. I know this may not seem appealing if you’re tired. If you need rest, go ahead and lie down. However, if you want to work or watch something, sit up straight.
If you need pillows behind your back to sit comfortably, use them. My couch is a futon, which I rarely convert into a couch, except when company visits. I have a mattress platform to sit comfortably, with a pillow underneath to help me sit on my sit bones and tilt my hips forward. This position feels comfortable for me. Give it a try. If you feel strain after adjusting, perhaps a Rolfer can help address those strain patterns!
Stop Sucking in Your Gut
A common issue arises when we try to look slim and fit. Many believe that tucking their hips back and sucking in their guts is the solution. From military training to mainstream physical therapy, the idea of holding in your gut is often promoted as a way to achieve good posture. However, some doctors have recognized that this approach can be unhealthy.
Many patients who practice this come in with gastrointestinal disorders and lower back pain. Modern fitness practices suggest that a strong "core" supports the lower back, but the definition of "core" can be vague. Most interpret it as their abdominal muscles, leading to the assumption that doing numerous abdominal exercises and sucking in their guts will provide support and enhance appearance. Unfortunately, it’s not that simple.
When we think of abdominals, we refer to four muscle groups, but only one significantly supports the lower back. The most exterior group, the rectus abdominis, connects the pelvis to the ribs and sternum. This muscle gives us those desirable six-pack abs. However, over-strengthening it can pull us down, as seen in sit-ups and crunches. The internal and external obliques also contribute little to lower back support. The deepest layer, the transverse abdominis, primarily holds organs in place, offering minimal support to the lower back.
While working out is beneficial, avoid falling into the trap of believing that all physical ailments stem from weakness. The solution is not merely to build strength. What we need most is physical self-awareness, not just strength. If you habitually hold in your gut, it can become a difficult habit to break, hindering your posture and contributing to lower back pain.
Stop Holding Your Shoulders Back
If holding in your gut is a common habit, let's discuss your shoulders. Bad posture often manifests in the shoulders and head. If the head and shoulders are too far forward and down, the instinct might be to pull them back. However, this approach overlooks the bigger picture. Everything in the body exists in relation to everything else. Merely pulling the shoulders back can hyperextend them concerning the spine, leading to back strain.
When someone fixates on holding their shoulders back, they recalibrate their sense of where their shoulders should be. This can lead to excessive strain. While slumped shoulders are more common, both slumped and overly pulled back shoulders are forms of bad posture that create strain. Nature did not design us to hold ourselves in one position. Following advice from doctors or physical therapists to hold a specific posture often leads to using the wrong muscles, resulting in imitating good posture rather than achieving it.
Don't Tuck Your Pelvis
Tucking your pelvis may seem beneficial for better posture, but it is often a misconception. Tucking usually means tilting the pelvis posteriorly. This can make your belly appear smaller, so along with sucking in your gut, it might enhance your mirror image. However, both anterior and posterior pelvic tilts can strain the lower back.
If you have excessive anterior pelvic tilt while standing, address the source—your adductors or psoas. A Rolfer can help align your pelvis better over your legs and your legs over your feet. Once this alignment is achieved, your belly will be supported by your pelvis rather than hanging off it. This adjustment may also alleviate lower back pain.
Follow Through with Your Step
Consider moving posture as well as standing posture. Many issues arise from improper movement. A common observation while watching clients walk is a lack of follow-through with their steps. The foot is designed to roll, transitioning from the lateral heel to the medial ball of the foot before the big toe. This motion allows the ball of the foot to push off, providing more power, which is also true in running.
Unfortunately, many of us wear stiff shoes with excessive support, restricting proper foot and ankle movement. This leads to flat-footed walking, which can radiate problems up into the knees, hips, and lower back. Experiment with the flexibility of your feet while walking. Show your body that they are dynamic and flexible. Additionally, try to push off with the ball of your back foot and observe the results. You might be pleasantly surprised.
Just Relax
A common theme in achieving good posture, both moving and static, is to stop using force and just relax. Instead of repeatedly holding your shoulders back or sucking in your gut, focus on letting go of unnecessary muscle tension. Returning to a relaxed state is beneficial and does not produce negative effects.
You may find it challenging to relax and let go of tension, which is a common experience. Stay with the sensation without adding more tension. By maintaining a general awareness of your body, you cultivate a sense of embodiment. This awareness can lead to natural changes without force or strain. Working with bodily sensations fosters a fuller consciousness and a higher sense of order in the body.
Conclusion
Improving your posture is a journey that requires awareness and practice. By understanding the principles outlined above, you can begin to make meaningful changes. Remember, good posture is not just about looking good; it's about feeling good and supporting your body in its natural alignment.
For more information on how to improve your posture, consider exploring resources on Rolfing and integrative bodywork.
Comments