Posture

Many of us recall Moms or teachers nagging us to "sit up straight" or "stop slouching." It seem ironic that years later those same now-adult kids may be nagging an aging parent to "stand taller instead of bending over." But what's behind all this and does it really matter? Yes it does, and here's why.

Good Posture is Efficient

Stacking the body in standing to where the ear, shoulder, hip, knee, and ankle are all in a straight line expends minimal energy and imposes less stress to joints and connective tissues. In sitting this line bisects the ear, shoulder, and hip only.

Image A depicts poor posture in standing with the head and shoulders too far forward, while image B demonstrates a better alignment with a line bisecting the ear, shoulder, hip, knee, and ankle. This construct also applies to sitting posture, with image C depicting forward head posture while D shows better alignment. Photos by Colleen Whiteford.

Check yourself in this manner: with your back to the wall and your shoulder blades against the wall, the back of the head and buttocks should comfortably rest against the wall. A flattened hand (palm against wall) should fit comfortably between the wall and the low back. In sitting this would equate with keeping your ear, shoulder, and hip stacked in a straight line.

Good Posture Can Be Overdone

Straighter and taller is not a good thing when it's excessive, which is a posture commonly assumed by dancers, gymnasts, and pregnant women. Standing with the back to the wall as demonstrated above, this overdone posture will fit a hand placed between the low back and wall with the palm facing the ceiling which is excessive space. Too much extension at the low back or neck stresses the joints and tissues in a different way than slouching. Being too arched in the low back tends to shift the center of gravity/mass of the trunk forward, causing weight to be carried more on the metatarsal heads (ball of the feet) instead of the much sturdier heel and mid-foot. In sitting it's good to scoot back and lean against the chair back, which takes work off the joints and tissues to support the trunk.

This is an example of excessive lumbar lordosis or arching in standing and sitting, which is also hard on the tissues in a different manner than slouching. Photos by Colleen Whiteford.

Good Posture is Appealing

Slumping postures are not attractive and can convey depression, fear, and a lack of confidence - not desirable when one is making a presentation, on a job interview, or being photographed. It's amazing how being more upright can improve appearance as well as the impression of confidence and capability.

Good Posture Can Help Reduce Pain

Connective tissues (like fascia) and joints have a tendency to conform to positions most often adopted, also known as creep. Slouching or leaning over a computer occasionally will not promote undesirable changes in the connective tissue matrix. But when sub-optimal postures are the norm then tissues will begin to modify. Studies support that pain thresholds are lower when poor posture is employed than when neutral/ideal postures are utilized.

Here I am with my fellow Fascial Manipulation® instructor, Zdenek Cech, from the Czech Republic, standing by his poster presentation at the 2025 Fascia Research Congress in New Orleans, LA. Zdenek and his colleagues found that in the slouched position, tolerance to manual pressure applied to different parts of the body was much lower and more painful than tolerance to the same pressure when in neutral or ideal posture. Photo by Colleen Whiteford.

Good Posture Involves Movement

Staying rigidly fixed in the most perfect posture is also not healthy: we are meant to move! So changing positions while maintaining good posture is an ideal to strive for. This is why it's good to break up prolonged periods in any position with a change or shift. Stretching for a minute between those positions can go a long way to keep tissues moving and avoid undesirable fascial densifications and joint stiffness from developing.

If you find yourself unable to move out of and improve an undesirable posture, or your posture check highlights issues, then perhaps it's going to take more than awareness and changing a habit. Fascial densifications can exert a powerful force and, if chronic and widespread, be an obstacle to straightening up. To learn more about how fascial work may help please feel free to give me a call, send a text, book an exploratory session, or schedule a consult. You have options – act on them!

Wishing You Health & Joy,

Colleen

References:

Carini, Francesco, et al. "Posture and posturology, anatomical and physiological profiles: overview and current state of art." Acta Bio Medica: Atenei Parmensis 88.1 (2017): 11.
Cech Z, et al. "Influence of whole body postural alignment on nociceptive sensitivity: potential role of the fascial system." Poster presentation, Fascia Research Congress 2025 , New Orleans, LA.
Cuccia, Antonino, and Carola Caradonna. "The relationship between the stomatognathic system and body posture." Clinics 64.1 (2009): 61-66.
do Rosário, José Luís Pimentel. "Photographic analysis of human posture: a literature review." Journal of bodywork and movement therapies 18.1 (2014): 56-61.
Watson, A. W. S., and C. Mac Donncha. "A reliable technique for the assessment of posture: assessment criteria for aspects of posture." Journal of sports medicine and physical fitness 40.3 (2000): 260.