Good Posture Can Be a Health Superpower

Posture is about so much more than just standing up straight. Scott A. Barbuto, MD, assistant professor of rehabilitation and regenerative medicine at Columbia, has expertise in biomechanics and treating a range of conditions, which has given him insights into the importance of posture. We asked Dr. Barbuto to explain the fundamentals of good posture and to describe how it can promote health and well-being. Here's what he had to say.

How do you define good posture? What are the most important features you look for?

Good posture means good alignment of your body when you are sitting, standing, and walking. The head should be above the shoulders, not forward, which often occurs when hunching over a desk or looking down at your phone.

The shoulders should be over the hips, not rounded forward, which also occurs with hunching. Finally, the pelvis should be straight, not tilted forward, which occurs with weak glutes and tight muscles from prolonged sitting.

Could you elaborate on the effects of good posture? Many people may be surprised to learn that it offers a number of health benefits.

That's exactly right. You don't need to be in physical therapy to benefit from good posture. Here are some areas where we can all reduce our discomfort and improve our functional range:

• Shoulder and neck tension: A main culprit of shoulder and neck tension is the hunched forward posture, with the head forward and the shoulders rounded. Keeping good posture alleviates the additional strain on the neck muscles and shoulders that cause this tightness.
• Jaw (TMJ) tension: Keeping good posture allows the jaw to relax and puts less strain on the jaw muscles.
• Tension headaches: Poor posture can lead to increased stress on the neck muscles, which can lead to headaches. 
• Low back pain: Poor posture places added strain on the back, particularly the lower back, which can cause muscle strain and lead to injury. Keeping good posture and strengthening your core and back muscles can help correct this.
• Core strength: Strengthening your core muscles will spare the spine excessive pressure of body weight, which can help alleviate aches and pains in the body, most notably lower back pain.
• Gym workout form and risk of injury: Maintaining good form when lifting and doing exercises avoids placing too much strain on the spine and joints, which prevents injuries.

What about other body functions, such as lung capacity, circulation, and digestion? Does good posture make a difference?

Yes, good posture can make a difference. If, for example, you have an extreme, rounded forward posture, you could restrict your lungs from fully expanding, which is why good posture can be said to increase lung capacity.

In terms of circulation, I would say movement is the key. To the extent that we can move and move comfortably, movement helps pump the blood in the legs and generally improves circulation.

Poor posture, as well as prolonged sitting, can hinder digestion. An easy solution is standing up periodically, with your body properly aligned, which can help stretch out your organs for better digestion.

What about benefits to energy level, physical appearance, and confidence?

When the body is aligned properly, it takes less energy to move and less energy to maintain balance. Thus, there is more energy for other activities.

Our posture can also impact how others perceive us. A person who maintains good posture will be perceived by others as more confident, which in turn can make that person feel more confident. It's a great example of a virtuous circle.

Can good posture be learned and practiced?

Definitely. For example, there are devices to help individuals train themselves to maintain good posture. One of these is a figure-eight brace, which looks like the straps of a backpack without the bag. The brace serves as a reminder against rounding your shoulders forward, hunching, or slouching, because if you engage in any of these behaviors, you'll feel a corrective pressure through the straps.

You can also train specific postural muscles. For example, you can strengthen your glutes and stretch your hamstrings. Remember, everything is connected. So, if your legs are tight, your back will suffer. And don't forget ab exercises, which are great for increasing core strength.