Sitting up straight and having good posture isn’t just about how it makes you look, it is also about your mental health. There has been a connection between your posture and how it affects your mental health. Having bad posture for example slouching can lead to you feeling fatigued. Whereas those with good posture have physical benefits including reduced muscle pains and less likely to suffer from back pain.
Those who exercise and practise good posture are usually happier and more positive than those who don’t. Practising simple things like sitting up straight can have a great impact on your posture and mental health.
Mental Health
Posture has been shown to have a negative impact on your mental health along with your physical health. You may have been told by your parents to sit straight or even in school this is because posture has an effect on things like concentration. Poor posture can even have effects on your mood, but by practising good posture you can help your mental health. Sitting up straight can reduce your stress levels which in all can lift your mood.
Anxiety and posture
Having good posture can help those who suffer with anxiety, things like standing straight and lifting your chest boosts your breathing. If you are sitting curled forward this can make it harder for you to breathe as it can pull your rib cage down as the muscles in your chest tighten. When you are sitting down, putting your flat feet on the floor not only helps your posture but can help with anxiety. This is because when you are feeling worried or anxious about the future when you feel your feet on the ground it gives you the sense of feeling present in the moment.
Depression and posture
Not only does good posture help with anxiety it can also ease depression symptoms also. Practising good posture can increase your self-confidence and boost your mood. This is ideal for those who are suffering from depression. Depression affects your mood. It can make you have feelings of sadness and low mood. If you find depression is affecting your energy then trying things like sitting up straight can increase your energy levels. This is because sitting up right allows the body and mind to feel alert. Those who have good posture tend to have more self-empowerment than those who don’t.
Posture has been known to affect emotions and your thoughts. You’re more likely to have positive thoughts and better control over your emotions when you look after your posture. The way you present yourself can also show others how you are feeling. For example, if you were to walk slouched and head down this can show lack of confidence, withdrawal or depression. Whereas if you were to walk head high and back straight this can show you are confident, alert and happy. Poor posture and depression can cause a bit of a cycle. This is because poor posture can cause back pain and other aches/pains that could lead to depression which then can lead to more bad posture habits.
Benefits of good posture
Good posture has great benefits on both your physical and mental health. Some of the benefits include,
- Reduced lower back pain
- Fewer headaches
- Increased energy
- Less tension in your neck and shoulders
- Less risk of wearing down your joints
- Allows more room for your lungs to expand
- Better circulation and digestion
- Reduced joint pain
- Increased confidence
- Positive emotions and thoughts
- Better productivity and persistence
- Increased mood and concentration
Tips on keeping good posture
If you need help or are wondering how to practice good posture here are some tips that may help you.
- Don’t slouch on a chair, you should push your back up against the back of the chair. This helps in giving your back support. You could try putting something at the middle of your back like a rolled towel as a result it will protect your spine’s natural curve. Having your feet placed flat on the floor also helps as well as keeping your knees level with your hips.
- Keep your back straight, although it can be hard to remember to keep it straight it’s very important that you try. When walking around imagine you are standing up against a wall. Always hold your head up straight and keep your chin tucked in. your ears should be level with your shoulders and finally don’t let your hips stick out.
- When reading on your phone or a book you should lift it up straight, do not hold it down as this soon puts strain on your neck and spine.
- Get your eyes tested, if you feel like you’re slouching to look at the tv it may be due to your vision and that is why you’re slouching to see.
- When driving keep your chair up close to the steering wheel this allows you to keep your back straight. Whereas if you have your seat reclined this is bad for your posture as you cannot sit straight in a reclined seat.
- Reduce the amount of time you wear heels. Heels push the base of your spine forward; this is not good for posture and it puts pressure on your nerves causing back pain. So, save those heels for special nights out and not for your daily wear. As an alternative to high heels, you could choose lower chunkier heels.
- The way you sleep could also be affecting your posture, you should ensure that if you sleep on your back that you have a small pillow. If you sleep on your side, you should have a firm mattress to keep your spines natural shape. Also bend your knees just slightly and make sure your pillow is allowing your head to be level with your spine.
- Try posture improving exercises, things like yoga that can have a great impact on your posture and form.