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Everything you need to know about posture and bone health

Everything you need to know about posture and bone health

Yoga for posture

When it comes to thinking about your bone health, one aspect that is often overlooked is posture. The alignment of our bodies plays a significant role in how we feel and function daily. Poor posture can affect not only our appearance but also our bones, joints, muscles, and overall well-being. In this guide, we will explore what posture is, its connection to bone health, the causes of poor posture, and ways to improve it.

What is posture?

Posture refers to how we naturally hold our bodies while sitting, standing, and moving. It can be classified into two distinct types, static and dynamic (i):

Static. How you hold your body when you are not moving, i.e. sitting, standing, or sleeping.
Dynamic. How you hold yourself while walking, stretching, or running.

Maintaining good posture ensures your body is properly aligned, reducing unnecessary strain on your bones, muscles, and ligaments (ii). However, poor posture can place additional stress on your skeletal system, leading to a variety of health issues, including discomfort, joint stress, and chronic back pain.

Does posture affect bones?

Yes, your posture can absolutely affect your bones and their health. Our bones are the structural framework of our bodies, and posture can impact how much stress and pressure we put on them. However, it can be easy to unconsciously develop a habit of bad posture from your routine, such as slouching at your desk or carrying a heavy rucksack during your commute. Over time, these habits can result in bad posture and put you at risk of further health problems.

Here’s how poor posture can affect your bones:

Spinal alignment. Bad posture can lead to the misalignment of the spine, increasing the chance of unnatural curves in the spine, otherwise known as kyphosis. Kyphosis causes the top of the back to appear more rounded than normal and, in some cases, can cause back pain, stiffness, and tiredness (iii).
Bone density. Poor posture can lead to uneven weight distribution, leading to abnormal bone wear and tear, and increasing the risk of conditions like osteoarthritis and osteoporosis (iv).
Joint health. Slouching, leaning, and hunching over can also wear down your joints, particularly those in your spine. Although being mindful of your posture will not completely prevent joint issues like arthritis, it can reduce stress and inflammation (v).

In addition, some lesser-known risks of poor posture include stress incontinence, constipation, heartburn, and slowed digestion (vi).

What are the main causes of bad posture?

Bad posture can gradually develop due to a number of reasons, including everyday habits, lifestyle, and environmental factors. Many people do not realise they are adopting bad posture until they start experiencing symptoms like discomfort, pain, and headaches. Here are the most common causes of bad posture:

Sedentary lifestyle. Our busy lifestyles involve a lot of sitting, whether that is at work, school, or home. However, this can often mean that we are slouched or hunched over a desk for over eight hours a day. A study of university students highlighted how prolonged sitting affected the thoracic spine in males and the lumbar spine in females, causing spine curvatures (vii).
Use of technology. We are a technology-driven world, which can often mean that we are sitting in front of a computer, using a tablet, or scrolling on our phones. Although this may seem harmless, constantly looking down at these devices can cause strain in the neck, shoulders, and spine and has come to be referred to as ‘tech neck’ (viii).
Poor ergonomics. Improper workstation setups and unsupportive chairs can also contribute to misalignment. A clinical trial investigated the impact of ergonomic workstation adjustments on musculoskeletal pain in office workers. Findings revealed that these adaptations reduced pain intensity in the neck, shoulders, upper back, hands, and wrists, compared to the control group (ix).
Stress. Stress can impact our body in many ways, but did you know that it can also affect our posture? Often when we feel down, we tend to slump, tense, or hunch; however, research has shown that those who adopt an upright posture in stressful situations reported higher self-esteem, improved mood, and reduced negative emotions (x).
Wearing unsupportive footwear. Wearing high-heeled shoes has been proven to alter the natural alignment of your feet, resulting in increased pressure on the balls of your feet. In addition, research revealed that high-heeled shoes increased forward head posture, and caused participants to have a pronounced upper back curvature, enhanced lower back curvature, and an anterior pelvic tilt (xi).

How to improve posture

It is never too late to start thinking about how you can improve your posture. By making small adjustments to your daily habits, incorporating regular exercise, and ensuring you have ergonomic support, you can take the steps to correct your posture and prevent long-term issues. Here are some simple steps you can take to improve your posture:

Be posture aware. Take the time to regularly check in on your posture throughout the day, whether you are sitting at your desk or out for a walk on your lunch break. This will allow you to make small corrections throughout the day and be more mindful of your posture.
Exercise regularly. Strengthen your core and back muscles by incorporating strength and flexibility exercises into your routine. Pilates and yoga are both highly recommended for maintaining bone health and improving posture. They both focus on muscle control, movement, and flexibility (xii). For further support, check out our guide on bone health exercises.
Be ergonomically set up. If you work at a desk, you need to ensure that your workspace is ergonomically set up. Your setup should ideally include a chair with good back support, a desk at an appropriate height, and a computer monitor at eye-level height.
Invest in supportive footwear. Save your high heels for a night out and invest in shoes with proper arch support to maintain spinal alignment. Alternatively, you can try using orthotic supportive insoles for added support (xiii).
Manage stress effectively. We know that stress and anxiety can often lead to muscle tension, which can lead to discomfort and poor posture. Learn how to combat the effects of stress with our handy guide.
Move regularly when working. The NHS advises that many adults in the UK spend approximately 9 hours a day sitting (xiv). However, it is no secret that sitting down for long periods is bad for our health and has been linked to increased blood pressure, high blood sugar, excess body fat, and unhealthy cholesterol levels (xv). If you do work at a desk, try to stand up and move away from your desk every 30-60 minutes, incorporate desk exercises into your day, or invest in a standing desk.
Be aware of ‘tech neck.’ Tech neck refers to how looking down at electronic devices can contribute to forward head posture. To prevent this, you should try to keep your devices at eye level instead of looking down, take regular breaks from using technology, and practice neck and shoulder stretches regularly.
Regularly check for problems. If you are conscious that you have been slouching and that it may be influencing your posture, there is a straightforward way to check. Stand against a wall and move your feet 6 inches out from the baseboard; ideally, your bottom should be touching the wall while your lower back and neck should be approximately 2 inches away from it. If this is not the case, you should contact your healthcare provider who can advise on the best way to correct your posture.
Consider supplements. Although supplements will not directly fix any posture issues, they can provide additional support for strong bones and joints, reducing the risk of osteoporosis and postural issues further down the line. Key nutrients to support bone health include calcium, vitamin D, and magnesium.

In addition, the Bone Health and Osteoporosis Foundation recommends avoiding the following positions and movements if you want to maintain proper alignment:

Bending forward from the waist.
Twisting your spine to the point of strain.
Having a slumped, head-forward posture.
Anything that requires you to reach too far.
Twisting the trunk and bending forward when hoovering, sneezing, coughing, etc.

Final thoughts

Our bones support us every day, so the least we can do is care for them as best we can. Your posture might not always be on your mind, but the way you stand, sit, and move plays a vital role in preventing discomfort, pain, and further bone health issues like osteoporosis.

By making small changes, such as exercising regularly, ensuring your workstation is ergonomically adjusted, and being more aware of your posture, you can significantly protect your skeletal health for years to come.

To learn more about how you can support your bone health, why not check out our guides on Bone Health for Vegans and Dairy Free Diets or our blog on omega-3 rich foods?

Alternatively, you can contact our friendly Nutrition Advice team, who offer free and confidential advice.

References:

i. (n.d.). What you should know about benefits of good posture. Retrieved from https://www.webmd.com/fitness-exercise/what-you-should-know-about-benefits-good-posture

ii. PubMed. (2007). Spinal posture: Current research findings. Retrieved from https://pubmed.ncbi.nlm.nih.gov/17553728/

iii. NHS. (n.d.). Kyphosis. Retrieved from https://www.nhs.uk/conditions/kyphosis/

iv. Fracture Healing. (n.d.). The connection between bone health and posture: Improving alignment and mobility. Retrieved from https://fracturehealing.ca/the-connection-between-bone-health-and-posture-improving-alignment-and-mobility/

Cleveland Clinic. (n.d.). Posture. Retrieved from https://my.clevelandclinic.org/health/articles/posture
Harvard Health. (n.d.). 3 surprising risks of poor posture. Retrieved from https://www.health.harvard.edu/staying-healthy/3-surprising-risks-of-poor-posture

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